CFE:

Movement of the Week: Air Squats
20/15/10/5/10/15/20
Cal row
Air squats
Burpees
*5 pull-ups
After each round

CrossFit:

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

Conditioning

AMRAP 16:
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike (row 18/15)
20 Single Dumbbell Box Step-Ups (24/20)
6 Bar Muscle-ups