CFE:

4 X 600m, 45 sec rest
Then for time:
3rds:
20 double unders
20 weighted lunges
20 MB sit-ups
1 rope climb

CF:

A. DYNWU/ MOB
B. Work up to a Heavy 3 Rep Push Jerk
C. Teams of 2
2 Rounds:
8 x 200 Meter Run
8 x 250 Meter Row