CrossFit
A: Push Jerk + Split Jerk (1 Push Jerk + 1 Split Jerk; 5 sets; Every 3:00)

B: 12:00 AMRAP
25 Pullups
50-calorie row
100 overhead squats 20/15kg
50 box jumps
25 Pullups

QuickFit
A: 6 Rounds for max calories
Row 1:00
Rest :30s
Assault 1:00
Rest :30s

B: 10:00 AMRAP
12 KB Goblet Squat
18 KB Swings
24 Doubles or 48 skips

C: V-ups;
3 x max reps ub; rest 2:00