CrossFit
A: Segmented Power Snatch (5 x 2; every 2:30)
Pause for 2 seconds @ mid shin and just above knee

B: 7:00 AMRAP
6 Hang Power Snatch 60/42.5kg
60 Doubles

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

QuickFit
A: Assault for cals:
4:00; rest 2:00
3:00; rest 2:00
2:00; rest 2:00
1:00; rest 2:00

B: 10:00 AMRAP
8 D-Ball Slams
12 D-Balk Squats
10 D-ball Shuttles Holding at Stomach

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