CFE:

25m AMRAP
100m
25 double unders
1 pull-up
1pushup
100m
25 double unders
2 pull-ups
2 push-ups
100m
25 double unders
3 pull-ups
3 push-ups …….

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 1RM FS
D. Ladder 9 min :
3 Power Snatch (115/80), 3 T2B
6 Power Snatch, 6 T2B
9 Power Snatch, 9 T2B
12 Power Snatch, 12 T2B