CrossFit:
A: Push Jerk (5 x 3; every 2:30)

B: Five rounds for time of: (15:00 Cap)
10 DB Push Press 25/17.5kg
12 Toes to Bar
30 Double-Unders

C: 3 x 100m UB Front Rack KB Carry; rest 2:00

QuickFit
A: 15:00
With a partner
Max Cal Assault
*partner 2 must do an island run and swap every lap

B: 10:00 AMRAP
14 OH Plate Lunge
12 OH Plate Situps
10 Plate pushpress

C: Quadruped single leg hip extension; 3 x 15
Super set with
Side lying hip Abduction; 3 x 12