CrossFit

A: Power Snatch (Find a Heavy TNG 4)

B: 7:00 AMRAP
8 Box Jumps 32”
12 Push Press 50/35kg

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

QuickFit

A: Assault Bike:
20:00; 1:00 Work; 1:00 Rest

B: 10:00 ARMRAP
10,20,30,40
Burpee
KB Swing

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