CFE:

12 T2Ring, 1200m run, 90sec rest
8 T2Ring, 800m run, 1min rest
6 T2Ring, 600m run, 45sec rest
4 T2Ring, 400m run, 30 sec rest
2 T2Ring, 200m run 

Then: tabatas!
Pistons
Alternating Strict press
Bicep curls
Dips

CrossFit:

Conditioning :

(30 min running clock)

From 0:00-10:00

2 rds

20 power snatches 95/65

500m row

….Max wall balls in remaining time (20/14)

From 10:00-20:00

3 rds :

10 OHS 95/65

250m run

…..max wall balls in remaining time 20/14

From 20:00-30:00

50 bar facing burpees

….. max wall balls in remaining time 20/14

*score is total wall balls *