CFE:

Long Interval:
2 X 400m run, 30 sec rest
3 X 600m run, 45 sec rest
1 X 600m run
Then: 4m AMRAP
5 up/down
10 DB thrusters
20 sit-ups
1min rest
5m AMRAP
10 DB strict press
10 PVC good mornings
10 GHD

CF:

A. Warm-up
B. EMOM 12
Odd Min: 5 Push Jerks 155/105
Even Min: 5 C2B + 5 TTB
C. 4 RFT
4 Ring MU
8 KB OH Lunge 53/35
12 Pistols
16 Wall Balls 20/14