CrossFit

A: Front Squat (2.5-5kg increment on last week; Sets every 3:00)

B: 2 x 6:00 AMRAP; rest 3:00

AMRAP 1
9 Ring Dips
12 Power Cleans 50/35kg

rest 3:00

AMRAP 2
9 C2B
12 Deadlifts 70/50kg

Quick Fit

A: Row/Assault; 6 Rounds; 1:00 Work; 1:00 rest

B: 12:00 EMOM
8 Burpees
Max KB Swings 24/16kg

C: 3 x 15 Weighted Dumbbell Sit-ups