CrossFit
A: Back Squat (Find a heavy 8 in 5 sets; new set every 2:30)

B: 16:00 AMRAP

Rx
16 KB Snatch 8L/8R 24/16kg
16 C2B Pull-up
16 Pistols 8L/8R

RX+
16 KB Snatch 8L/8R 32/20kg
16 C2B Pull-up
16 Pistols 8L/8R

QuickFit
A: Assault; 4 rounds; 1:30 Work 1:30 rest

B: 3 rounds for reps
1:00 Row
1:00 Burpees over rower
1:00 Skipping or Double unders
1:00 rest

C: 80 Hollow Rocks; rest as needed