CFE:

400m, 20 MBC
800m, 40 sit-ups
1200m, 80 lunges
1600m, 100 double unders

CF:

A. Warm-up
B. EMOM 9
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
C. 6 RFT
9 Power Cleans 115/80
15 Deficit Push-ups 25/15
21 Squats