CFE:

6m EMOM
10 air squats + 10 burpees
6m EMOM, every 2min
200m run + 15 KB sumo DL
6m EMOM
10 cal row
6m EMOM, every 2min
20 wallballs + 15 MB sit-ups

CF:

A. Warm-up
B. OHS Strength
10@ 60%
10@ 65%
8@ 70%
8@ 75%
C. 3 RFT
10 Squat Clean 185/135
10 BJ 24/20