CFE:

30m AMRAP
400m run
40 walking lunges
30 sit-ups
20 push-ups
10 burpees

CF:

A. Warm-up
B. CF Team Series Event 7
0:00-2:00 Max HSPU
2:00-4:00 Rest
4:00-6:00 Max Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
C. EMOM 12
12 GHD Sit-ups
12 Alligator Rolls
12 Medball Russin Twists 20/14
:45 Plank