CFE:

Short Intervals:
4 X 400m run, 30 sec rest
4 X 100m sprint, 30 sec rest
4 X 400m run, 30 sec rest
Then: 8m AMRAP
10 1 arm DB thrusters, 5 ea.
10 1 arm OHS, 5 ea
10 plank row, 5 ea

CF:

A. Warm-up
B. OHS Strength
8@ 65%
8@ 70%
6@ 80%
6@ 85%
C. 4 RFT
9 Power Cleans 135/95
15 HRPU
21 Squats
250 Meter Row