CFC

On the 2:00 for 20:00 (Last set starts at 20:00) 1 Power Clean + 1 Hang Clean (add weight every 3 sets)(last sets should be 80%+) 10 Cals or 100m Run (intensity = 90%+)

PureFit

Strength EMOM 5: 3 DB Squats (add wt) 7 rounds for reps: 1:00 max burpees or up-downs or cals or run 1:00 rest