CFE:

4 X 600m run, 30 sec rest
3 X 800m run, 45 sec rest
Then: 5 rft:
10 DB snatch
10 weighted step ups

CF:

A. Warm-up
B. OHS Strength
8@ 65%
8@ 70%
8@ 75%
8@ 80%
C. EMOM 16
Min 1: 10 Deadlift 225/155
Min 2: 10 GHD Sit-ups
Min 3: 10 C2B Pull-Ups
Min 4: 10 Box Jumps 24/20