CFE:

Long Intervals:
2 X 1200m run, 90 sec rest
2 X 800m run, 1min rest
2 X 600m run, 45 sec rest
Then: 5m AMRAP
2 box jumps
2 wallballs
4 box jumps
4 wallballs………..

CF:

A. Warm-up
B. 100 Burpees
C. EMOM 15
Min 1: 7 DL 185/135 + 7 Box Jumps 24/20
Min 2: 7 Pull-ups + 7 Abmat Sit-ups
Min 3: 12/10 Cal Row