CFE:

Short Intervals:
8 X 100m, 15 sec rest
4 X 200m, 30 sec rest
2 X 300m, 30 sec rest
Rest 2min and repeat entire sequence
1 more ea for full training

CF:

A. Warm Up
B. Front Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×1 @ 90%
Attempt new 1RM
C. AMRAP 10
1 Rope Climb
10 Push Press 95/65
20 Double Under