CrossFit
A: Back Squat (Find a heavy 10 in 5 sets; new set every 2:30)

B: 20:00 AMRAP
10 Dumbbell squat cleans 20/15kg
15 pull-ups
20 box jumps 24/20″

QuickFit
A: Assault; 4 Rounds 1:00 Max Effort; 2:00 Rest

B: 12:00 AMRAP

10 Man Makers
Island Run

C: Metcon (AMRAP – Reps)
100 V-ups; rest as needed