CFE:

30m AMRAP
200m
20 step ups
20 alt. RKBS
200m
20 down/ups
20 abmat sit-ups

CF:

A. Warm-up
B. Squat Snatch 4×5 @70-75%
Jog 400m for Rest between sets.
C. For Time
50 Wallballs Rx 20/14 Rx+ 30/20
150 Double Unders
20 Rx C2B Pull-Ups Rx+ Bar Muscle Ups
150 Double Unders
50 Wallballs Rx 20/14 Rx+ 30/20
-Additional Work-
D. EMOM for 20 Minutes
Row 250/200m
12 Dumbbell Ground to Overhead 50/35lbs each hand
Alternate Movements.