CFE:

Long Intervals:
4 X 1600m, 2min rest
Then 7 rft:
7 burpees
7 up/downs
7 lying knees2 elbows

CF:

A. Warm-up
B. 5x250M Row
C. AMRAP 12
3 Bar Muscle-ups
5 Power Snatch 135/95
7 Abmat Sit-ups
30 Double-Unders