CrossFit:

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

B: Fran
21-15-9
Thrusters, 42.5/30kg
Pull-ups

C: 3 x 100m Deadball Carry at Belly; rest 2:00

QuickFit

A: Assault
10 Rounds
30 seconds work 1:00 Rest

B: 10:00 AMRAP
50 Double Unders or 100 Single Skips
30 BW Squats
10 Burpees

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