CrossFit

A. 10:00 AMRAP
10 Thrusters 42.5/30kg
10 Cal Assault
2min rest
+ 10:00 AMRAP
10 Power snatch
15 Cal Row

B. 100 V-ups

C. If time permits:
3min per side barbell Quad smash
then
1min per side Psoas ball smash

QuickFit

A. Assault Bike
3 Rounds 5:00 Work; 3:00 rest
Max cals

B. 12:00 EMOM
8 Shuttles
Max Wallballs

C. AB circuit
3 Rounds
10 V-ups
10 Hollow rocks
10 Second hollow Hold
Rest 1:00