CFE:

3 rft:
400m run
15 DB push press
12 T2B
Then 4 rft:
25m DB walking lunge
5 tire flips
Then: 35 cal Row
25 HR push-ups
20 pull-ups

CrossFit:

Strength:

-DeadLift-

10 min to build to a heavy set of 10.

Conditioning:

1200 m run….

Directly into:

50 Power cleans 95/65

400m wall ball run (30/20)

30 pull ups

20 burpee box jump overs (24/20)