CFE:

Short Intervals:
10 x 200m run, 10 GHD (even) 30 sec rest
10 slamballs (odd) 30 sec rest

Then: 2min
15/12 cal Row 
AMRAP: ab rowers

1min rest

2min
15/12 cal Row
AMRAP: alternating hanging knee raises 

CrossFit:

Gymnastics conditioning :

21-15-9

Pull-ups

Hspu

Conditioning 2:

21 deadlifts, 400m run

15 deadlifts, 400m run

9 deadlifts, 400m run

*225/155 barbell