CFE:

10 cal on the assault bike TT
Rest 4min
10 rft:
200m
10 squats
10 push-ups
Every 4min do 5 pull-ups

CF:

A. Warm Up
B. 4×2 Back Squat @ 85%
C. 100 double-unders
25 toes-to-bars
25 deadlifts (225/155)
25 box jump overs (24/20)
25 Push Jerk (135/85)