CFE:

4 X 100m, 30 sec rest
3 X 200m, 30 sec rest
2 X 400m, 30 sec rest
1 X 600m
Then for time:
10/1
Cal row
Pull-ups

CF:

A. DYNWU/ MOB
B. 8×2 Touch-n-Go Squat Clean + 1 Split Jerk @ 75%
*After the second clean, perform 1 Split Jerk
C. 3 Rounds:
10 Deadlifts (225/155)
20 Box Jumps (24″/20″)
Row 500 Meters