CF Advanced class
TUT deficit Push ups.
Hands on a set of 45,25, or 15lb plates, lower yourself as slowly as possible. Press back up. Do as few reps as possible in 4 minutes. Any time you stay on the ground for longer than 5 seconds add two reps. Every time you come out of the plank position give yourself 5 additional reps.
then
Run 500m
50 double unders
40 thrusters
50 double unders
40 burpees
50 double unders
Run 500m

Competitor supplement
Thruster 2-2-2-2-2 at heaviest possible weight