CFE WOD 6am: Bike
   10x90 seconds hard ride with 90 seconds rest between

CF WOD 9:30am:
   OH Sqt
     10 @ 65#
      5 @ 85#
      3 @ 95#
      3 @ 115#

  4 r4t: 6:29
   40 yd bear crawl
   40 yd broad jump (every 5th jump 3 push ups)