CFE:

4 X 300m, 20 floor wipers, 30sec rest
3 X 300m, 10 evil wheel, 30 sec rest
2 X 300m, 10 “ab rowers” on plates, 30 sec rest
Then: 21/15/9
MBC (20/14)
Push Ball

CF:

A. Warm-up
B. Establish 1RM Squat Snatch
C. 2RFT
400M Run
21/15 Cal Bike or Row
12 Squat Clean 135/95