CFE:

10m AMRAP
400m run
15 wallballs
15 sit-ups
Rest 2 min
8m AMRAP
300m run
12 wallballs
12 sit-ups
Rest 2 min
6m AMRAP
200m run
9 wallballs
9 sit-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Hang Squat Snatch 7×2 @ 75%
D. AMRAP 15:
15/12 Calorie Row or Assault Bike
12 Push Press (95/65)
1 Rope Climb