CFE:

800m
70 double unders
60 KBS (53/35)
50 box jumps (24/20)
40 goblet squats
30 cal row
20 pull-ups
10 HSPU
800m

CF:

A. Warm-up
B. EMOM 9
Min 1 – 12 GHD Sit-ups
Min 2 – 12 Power Cleans 155/105
Min 3 – 30 Air Squats
C. 3 RFT
10 Front Squats 185/135
15 Ring Dips
50 Double Unders