CrossFit
A: Snatch (10:00 EMOM 1 Snatch Start @ 80% )
Increase when possible

B: 3 Rounds For Time:
30 Wall Balls 9/6kg 10/9′
30 Toes to Bar

Quick Fit
A:10:00 Row
20 sec Work; 40 sec rest Hard effort

B: 12:00 AMRAP
30 Double or 60 single skips
20 KB Swings 24/16kg
10 Burpee Box Jumps 24/20″

C: V-ups (5 x 20 V-ups or Tucks; rest 1:00)