CFE:
4 RFT:
12 KB lunges
12 push-ups
12 MB sit-ups
Then: 4 rounds:
15 MBC
20 KB swings
400m run

CF:

A. Warm-up
B. OHS Strength
8@ 65%
6@ 75%
4@ 85%
4@ 90%
C. 5 RFT
21 Cal Row
15 Wall Balls 20/14
9 DL 225/155