CrossFit

A: Snatch (10:00 EMOM 2 Snatch Start @ 70%)
Increase when possible

B: 4 rounds for time of:
20 power snatches 42.5/30kg
50 double-unders

QuickFit
A: Intervals
8:00 Tabata Row
20seconds work 10 seconds rest @ Hard Effort

Conditioning
B: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
20 Jump lunges
15 Burpees
10 Deadbll slams 25/15kg

Core
C: V-ups (5 x 20 V-ups or Tucks; rest 1:00)