CrossFit
A: Front Squat (4 x 3; Sets every 3:00)

B: 12:00 AMRAP
12 T2B
8 KB Snatch each side 24/16kg

QuickFit
A: Run; 3km TT

B: 12:00 AMRAP
30 Walking lunges (holding 20/15kg plate)
20 Plate push press
30 KB Swings 24/16kg

C: Hamstring Sliders; 3 x 12; rest 1:00