CFE:

20m EMOM every 4min
20 cal row
50 double unders
Then: 7 rft: 12min cap
15 wallballs
12 push-ups
9 sit-ups

CF:

A. Warm-up
B. AMRAP 12
30 Front Squats 135/95
30 Box Jump Overs 24/20
30 Pull-Ups
C. 4 Rounds
2:00 Cal Row
1:00 R-Arm KB Snatch 53/35
1:00 L-Arm KB Snatch 53/35
1:00 Rest
-Addtional Work-
D. 8 RFT
100M Run
8 Ring Dips
Rest :30
E. Bench Press
6×3 @ 85%
F. Deadlift
3×15