CFE:

Long Intervals:
4 X 1600m, 2min rest
1more for full training

Then: 3 rft:
20 MB sit-ups
20 Russian twists
20 T2MB

CF:

A. Warm Up
B. EMOM 12
Odd: 15/12 Wallballs 20/14
Even: 10/6 HRPU
C. 21-15-9
Power Snatch 95/65
Bar Facing Burpees