CFE:

Long Intervals:
3 x 600m run, 12 MBC (20/14) 1min rest
3 x 500m run, 15 push balls, 1min rest 

Then: 3 rds (drop sets)

16 HEAVY DB lunges

16 (1/2 weight) DB lunges

16 body weight lunges

CrossFit:

Strength:

Find a one rep max Bench Press.

Conditioning:

4 rds

20 cal row / 15 cal

10 t2b

20 wall balls

10 pushups