CFE:

5 rft:
10 KB Deadlift
20 push-ups
30 abmat sit-ups
400m

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 7×2 Squat Snatch @ 80%
D. 3 RFT
5 Ring Muscle-Ups
10 Lateral Goblet Squats (53/35)
15 Box Jumps (24/20)