CFE:

Short Intervals:
4 X 300m run, 30sec rest
3 X 400m run, 30sec rest
2 X 600m run, 45sec rest
Then: 4 rds for reps
1min max strict pull-ups
1min Max strict push-ups
1min Max KBS

CF:

A. Warm-up
B. OHS Strength
10@ 60%
8@ 65%
6@ 70%
6@ 75%
6@ 80%
C. 5 RFT
5 Deficit HSPU 45/25
10 Burpee BJ 24/20