CFE:

Short Intervals

8 x 100m sprint (sprint to 200m, jog back)
4 x 200m sprint (sprint to 400m, jog back)

then: 10m EMOM
12 deficit KB squats (53/35)
12 DB RDL
12 row in plank
12 floor press/hips elevated

CrossFit:

Emom 8: Power Clean

-1 Hang Power Clean
-1 Power Clean

“Power Ranger”

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105