CFE:

Short Intervals:
4 X 800m run, 1min rest
3 X 600m run, 45sec rest
2 X 400m run, 30sec rest
1 X 200m sprint
(1 extra 800m and 400m for Full training)
Then: 10/1
Push ball
V ups

CF:

A. Warm Up
B. Deadlift
5 @ 65%
5@ 75%
5+ @ 85%
C. 4RFT
10 Jerks 135/95
200M Farmers Carry 53/35
30 Double Unders