CFE:

Short Intervals:
4 X 800m run, 30 sec rest
3 X 600m run, 30 sec rest
2 X 400m run, 30 sec rest
1 X 200m run
Then: 21/15/9
Box jumps
Dips
Sit-ups

CF:

A. Warm-up
B. OHS Strength
6@ 70%
6@ 80%
3@ 90%
2@ 95%
C. AMRAP 12
10 Abmat Sit-ups
20 KB Thrusters 53/35
30 Double Unders