CFE:

400m
20 box jumps
400m
20 KB sdhp
400m
20 walking lunges
400m
20 mountain climbers
400m
20 burpees
400m

CF:

A. General Warm-Up
B. Workout Specific Warm-Up/MOB
C. Back Squat 7×1 @ 90%
D. AMRAP 15
7 Deadlifts (275/185)
30 Air Squats
7 Defeceit HSPU (45/25)