CFE:

30m EMOM
1) 12 DB Snatch (53/35) 
2) 10 burpees
3) 10 pull-ups/15 push-ups (alternate rounds)
4) 12 T2B
5) 150m run 

CrossFit:

Strength: Barbell Cycling

Work to a heavy set of 10 touch and go Power cleans.

Conditioning:

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats