CrossFit

A: Power Clean (3 Rounds for weight)
TNG Reps
Rd 1 0:00 20rm
Rd 2 4:00 15rm
Rd 3 8:00 10rm

B: 4 RFT (18:00 Cap)
25 T2B
20 Box Jumps
15 DB Push Press Dual 22.5/15kg

QuickFit
A: With a Partner (16:00 Cap)
4 Rounds Each (8 Total Indian File)
400m Row
10 Burpee Over Rower

B: 3 Rounds for max reps
Min 1 Box jumps
Min 2 Burpees onto box
Min 3 DB Burpee Box Step-ups
Min 4 Rest

C: Standing Pallof Press
3 x 10 ; rest 1:00 B/W Sides