CFE:

MOB/DYNWU

8 x 100m, 15 sec Rest
6 x 200m, 15 sec Rest
4 x 300m, 30 sec Rest
2 x 400m, 45 sec Rest

Then:
5 rds
10 Sit-ups
10 Pistols
5 Strict Push-ups

CF:

MOB/DYNWU

A. For Quality: 2 Rds

2 Skin the Cat

8 Reverse Hypers 

12 GHD SU

30s Side Split Hold Each Side

B. Back Squat

4 by 2 @ 75%

C. 15M 

M1: 12 Burpees

M2: 5 Clean and Jerk (155/105)

M3: Cal Row

*Score Total Cals