CFE:

2 X 400m run, 30 sec rest
4 X 600m run, 45 sec rest
1 X 800m run
Then: 5 rft:
5 box jumps
10 push-ups
20 air squats

CF:

A. Warm-up
B. OHS Strength
10@ 60%
8@ 70%
8@ 75%
8@ 80%
C. AMRAP 18
15 SDLHP 75/65
20 Wall Ball 20/14
250M Row