CFE:

5 X 100m, 10 jumping air squats, 15sec rest
4 X 200m, 20 jumping lunges, 30sec rest
3 X 300m, 30 air squats, 30sec rest
2 X 400m, 40 sit-ups, 30sec rest

CF:

A. Warm Up
B. Deadlift
5 @ 75% + 10lbs
3 @ 85% + 10lbs
1+ @ 95% + 10lbs
C. 3 RFT
10 Squat Cleans 155/105
10 Lateral Box Jump Overs 24/20
10 Ring Dips
10 C2B Pull-Ups