CFE:

Short Intervals:
10m EMOM
150m run
2min rest
800m run
2min rest
8min EMOM
150m run

Then 4 rds:
10 DB Bulgarian split squat (each)
10 DB overhead strict press
8-10 strict pull-ups/negatives

• as many strict pull-ups as possible before going to negatives

–CrossFit –

Strength:

One rep max back squat

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

–Midline–
Not For Time:
Accumulate 75 Hollow Rocks