CFE:

1 x 800m run, 8 plyo push-ups, 1 min rest
2 x 1200m run, 12 deficit push-ups, 1 min rest
1 x 1600m run, 16 tricep push-ups

Then: 3 rds:
10-12 rear foot elevated DB RDL (each)
10-12 pistols roll ups/candlestick

CrossFit:

Strength:

Every 2 min X 5 sets

3 thrusters from the floor….

Directly into 3 ring muscle ups or Bar Muscle ups.

Conditioning:

For Time:

25 thrusters 85/50

400m run

25 pull ups

400m run

25 thrusters 85/50