CrossFit
A. OH Squat; 3 x 20; rest 2:00

B. For Time:
30/20/10
Cal. Assault Bike
Power Snatch 35/25kg

Quick Fit
A. Intervals
With a partner row 3km as fast as possible; alternate whenever you like

B. 12:00 AMRAP
4:00 Tabata Assault
4:00 Tabata Squat
4:00 Tabata Burpee

C. 5 x Max effort RKC Plank; 1:00 Rest