CFE:

Short Interval
6 X 100m run, 15 sec rest
4 X 200m run, 30 sec rest
2 X 400m run, 30 sec rest.
1 X 600m run
Then:
4 rds for reps:
50 sec on/10 sec off
KB step ups
KB swings
Goblet squats
Single jump rope

CF:

A. Warm-up
B. Prowler Push 4x50M 90/50
C. 10 RFT
10 Power Snatch 75/55
100M Run