CFE:

5 x 800m

10 MB push-ups
90 sec rest after 1st rd
1min rest after 2nd
45 sec rest after 3rd
30 sec rest after 4th

Then 3 rds:
20 plank shoulder taps
20 plank knee pull (knee to outside elbow)

CF:

A. DYNWU/ MOB
B. EMOM 15
10 Bent Over Row 135/95
* Can switch between pronated and supinated grip
:40 Plank Hold
40 Double Unders
* Rotate each movement every minute
C. 40-30-20-10 Wallball 20/14
20-15-10-5 Box Jump 30/24