CFE:

2400m run, 2min rest
2 X 1600m run, 90 sec rest
800m all out
(1 extra 1600m for full training)
Then 21/15/9
Wallballs (30/16)
KB DL suitcase style (53/35)
Sit-ups

CF:

A. Warm-up
B. EMOM 10
1 Squat Snatch @ 80% of your 1RM
C. 8 RFT
12 Lunges
9 Toes to Bar
6 Squat Cleans 105/70
-Additional Work-
D. Bike 20 mins