CFE:

24m AMRAP
300m MB run
30 MB lunges
200m MB run
20 wallballs
100m MB run
10 MB sit-ups

5 burpees every time you drop the ball

CF:

A. Warm-up
B. EMOM 10
2 Deadlift 225/155
*Add 5/10 lbs each round
C. 21-15-9
Push Press 115/80
FR Lunge 115/80
* 20 Cal Row after each round