CFE:

600m, 60 abmat sit-ups
400m, 50 air squats
600m, 40 double unders
400m, 30 kbs
600m, 20 KB push press (10 ea)
400m, 10 pull-ups

CF:

A. Warm Up
B. Partner Plank/Row
C. EMOM 16
Odd: 8 S2OH 135/95
Even: 10 GHD Sit-ups