CFE:

1600m
60 double unders
30 KBS
800m
20 ab rower
10 muscle ups
20 ab rower
800
30 KBS
60 double unders
1600m

1/2 training : 40min for distance
Full training: 5k rest 5min 5k

CF:

A. Warm Up
B. 1 Mile Run
C. AMRAP 20:
30 Wallballs 20/14
25 Donkey Kicks
20 Power Snatch 75/55
15 Mountain Climbers
10 Strict Press 75/55
5 Rope Climbs