CFE:

1600m
100 double unders
50 box jumps
400m
80 wallballs
40 walking lunges
400m
60 plank shoulder taps
30 HRPU
1600m

CF:

A. Warm Up
B. Hand Stand Walk Skill Work
C. 21-18-15-12-9-6
Burpee
1-Arm KB OH Lunge 70/53
Chest to Bar Pull Ups