CFE:

35m AMRAP
300m run/row
6 KB DL (70/53)
6 RKBS
6 goblet squats
6 MB sit-ups (30/20)

CF:

A. Warm-up
B. Front Squat
3×3 @ 80%
3×1 @ 85%
C. 3 RFT
30 Hang Power Cleans 115/80
30 Wall Balls 20/14
30 Cal Row