CFE:

1200m run, 20 box jumps (24/20) 90 sec rest
800m run, 20 box jumps, 60 sec rest
600m run, 20 box jumps, 45 sec rest
400m run, 20 box jumps, 30 sec rest
200m run, 20 box jumps
Then: 3 rds for quality
15 BB strict press
12 fronal plate raises
10 BB upright row

CF:

A. Warm-up
B. Find 1RM Power Clean
C. 3 Rounds:
10 Power Snatch Rx – 95/665 Rx+ – 135/95
15 Wall Ball 20/14
20/15 Cal Bike or Row
-Additional Work-
D. 5 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk