CrossFit

A: Hang Power Snatch (12:00 to find a heavy double)

B: 6:00 AMRAP
10 Broad Jumps 2/1.5m
10 KB Swings 24/16kg

C: 5 x 10-15 Ab wheel using a barbell and 2.5kg plates to roll; rest 1:00

QuickFit
A: Assault Bike:
5 rounds; 3:00 Work; 2:00 Rest

B:10:00 AMRAP

2 Drive way shuttles
20 Wall Ball Shots
10 KB Suitcase Deadlifts

B: Bottoms-Up Single-Leg Foot and Shoulder-Elevated Hip Thrust (3×8 per leg )