CFC

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie
Max Single Dumbbell Hang Clean & Jerks (50's/35's)

Rest 4 Minutes Between Rounds 

PureFit

5 Rounds x AMRAP 4:
20 x 10-Meter Shuttle Runs
15/12 Calorie Row
Max Single Dumbbell Hang Clean & Jerks

Rest 2-4 Minutes Between Rounds