CrossFit
A: Deadlift
5:00 Clock
102/70kg
5-7ub reps every 30 seconds

*work on quality form

B: 12:00 AMRAP

14 Dual DB Walking Lunge 22.5/15kg
12 Dual DB Power Clean 22.5/15kg
10 Dual DB Push Press 22.5/15kg

C: Assault
Max Cals in 1:00;
rest 5:00
Max Cals in 1:00

QuickFit

A: 3km row for time; with a partner

B: 12:00 AMRAP

Using a Bumper Plate 20/15kg
10 Burpees onto Plate
20 Push Press
Island Run

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