CrossFit:

A: Push Jerk + Split Jerk (2 Push Jerk + 2 Split Jerk; 5 sets; Every 3:00)

B:For Time:
20 Power Snatch 60kg
30 Burpees on the spot
300 Double Unders
30 Burpees on the spot
20 Power Snatch 60kg

QuickFit

A: Assault:
10 Rounds
1:00 Work
1:00 Rest

B: 10:00 AMRAP
Island Run
10 Box Jump
10 Pushups
10 Ring rows or pull-ups

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