CFE:

6 X 400m at moderate pace, 1min rest
Then 3 rounds for reps
1min box jumps
1min ring rows
1min plate jumping air squats

CF:

A. Warm Up
B. Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
C. 4RFT
9 Squat Snatch 115/80
15 T2B
200M Run