CFC

Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups or Push-Ups

Post-workout:
For completion:
50 Single leg KB deadlifts (25 on each leg) rotate as necessary

PureFit

Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups or Push-Ups

Post-workout:
For completion:
30 Single leg KB deadlifts (15 on each leg) rotate as necessary