CFE:

4 X 300m, 30 sec rest
3 X 400m, 45 sec rest
2 X 600m, 1mun rest
(1 extra 400 and 600 for full training)
Then: 4 rds for reps
1min Max sit-ups
1min Max strict pull-ups
1min Max push-ups

CF:

A. Warm Up
B. EMOM 6 1x Power Snatch @ 90%
C. 4 RFT:
21 Wallballs 20/14
18 Hang Power Snatches 75/55
15 Bar Facing Burpees
12 C2B PU