CFE:

Short Intervals:
10 x 300m run, 10 ab rowers, 30 sec rest

Then 9m EMOM
1) 40sec split stance, DB/KB DL straight leg (L leg)
2) 40sec split stance, DB/KB DL straight leg (R leg)
3) 30sec jumping air squats

And 3rds:
20 DB weighted hip thrusts
30 sec rest

CrossFit:

Strict press :

5×3 work up to a heavy triple for the day

Conditioning:

Amrap 16

6 t2b

6 pull ups

6 hspu

6 burpee box jump overs 24/20

300m/250m Row