CrossFit
A: Box Squat (Build to 3 RM Box Squat)

B: 3 Rounds
3:00 Amrap
10 Power Snatch
10 OH Squats
10 Push Press
3:00 AMRAP
Burpees
Rest 1:00

Rd 1: 40/25kg
Rd 2: 50/35kg
Rd 3: 60/45kg

QuickFit
A: 10 Rounds
30s work 30s rest
10m 2 Point shuttles

B: 3 Rounds
1:00 Assault
1:00 Jump lunges
1:00 DB Thrusters
1:00 Rest

C: 3 x 30 seconds max russian twist; rest 60s