CFE:

3 X 15 cal. assault bike, 30 sec rest
3 X 400m row, 30 sec rest
3 X 400m run, 30 sec rest
Then: 4 rft:
15 KB DL suitcase style (70/53)
15 ring rows
15 sit-ups

CF:

A. Warm-up
B. 75 Bar Facing Burpees
C. 3RFT
400M Run
20 Box Jumps 24/20
3 Rope Climb