CFE:

2 X 3200m run, 2min rest
1 X 1600m run, 90sec rest
(1 extra for Full training)
Then: 2 rft:
10 push-up with DB row
10 DB thrusters

CF:

A. Warm Up
B. Bench Press
5 @ 65%
5@ 75%
5+ @ 85%
C. AMRAP 12
5 Squat Snatch 135/95
10 T2B
200M Run