CFE:

3 rds:300m run 10 devils press (35/20)

Then 3 rds:300m run 20 OH walking lunges (1DB)

Then: 3 rds300m run 10 thrusters

CrossFit:

Strength :

Bench press

Work up to a heavy single.

Conditioning:

For time:

100 doubles unders (2×1)

800m run

60/45 cal row