CFE:

1200m run
30 burpees
30 air squats
30situps
1200m run
30 pushball
30 box jumps
30 alt. V ups
1200m run
30 KBS
30 goblet squats
30 grasshoppers
1200m run
30 wallballs
30 push-ups
30 GHD

CF:

A. Warm-up
B. 5 RFT
500/400 Meter Row
12 Power Snatch 95/65
21 Box Jumps 24/20