CFE:

Long Interval
6 X 600m, 1min rest
Then: 10m AMRAP
10 V ups
50 double unders
26 jumping lunges

CF:

A. General Warm-Up
B. Workout Specific Warm-Up/MOB
C. Work up to a heavy 3RM Push-Press
D. 3 Rounds:
500 Meter Row
12 Hang Power Cleans (155/105)
50 Double-Unders