CFE:

5 rft:
400m run
250m row
50 double unders
25 sit-ups
25 up/down

CF:

A. DYNWU/ MOB
B. 3x50m prowler push
* Start with 45/25 on sled. Add weight each round as long as athlete is still sprinting.
* Prowler push will be a full 50m with no turn around
C. 10 RFT
7 Sit ups
7 Push ups
7 Thrusters 95/65