CFE:

Short Intervals
20m EMOM
100m sprint
50m sled drag

Then: 100 KBS (53/35)
3 burpees every minute

CrossFit:

Front Squats:

6 sets of 3 … on the 90 sec. @ 70%

Conditioning:

For time :

800 m run, directly into…..

50 thrusters 65/45

30 c2b pull ups