CFE:

10 burpees
400m
15 box jumps
400m
20 pull-ups
400m
30 KBS
400m
20 pull-ups
400m
15 box jumps
400m
10 burpees

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 400 Meter Run, 25 Hand Release Push Ups
400 Meter Run, 25 Kettlebell Swings (53/35)
400 Meter Run, 25 GHD Sit Ups
400 Meter Run, 25 Supermans
400 Meter Run, 25 Double Unders
400 Meter Run, 25 Box Jumps (24/20)
D. 2 Rounds :45 on/ :15 off
Abmat Sit-Ups
Grasshoppers
Strict T2B
Medball Russian Twist