CFE:

Long interval
For time:
5 X 800m, 1min rest
Then 8m AMRAP
20 air squats
15 box jumps
10 DB/KB snatch

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Yoke Carry
D. 10 Rounds:
First Minute – 12/8 Calorie Row
Second Minute – 5 Ring Row, 7 Pushups, 12 Squats