CrossFit
A: Back Squat (5 x 4; Every 3:00)
add 2.5-5kg to last weeks heaviest. Work back in 5 kg increments to create your sets

B: 12:00 ARMAP
48 Double Unders
24 DB Front Rack Forward Lunge Dual 22.5/15kg
12 HSPU

Engine
A: 16:00 EMOM
Min 1 UB HSPU
Min 2 UB Power Snatch 35/25kg

B: 4 x 4:00 AMRAP; Rest 2:00
500 Meter Row
15 Dumbbell Thrusters 22.5/15kg
Max Reps of Burpees

Teens

A1: DB Bench Press (DB Bench Press 3 x 12; Every 3:00; Straight to A2)
A2: Bent Over Row (Bent Over Row; 3 x 12)

B: 2 Rounds (16:00)
2:00 Max Reps at each station
Pull-ups
Cal Assault
Dead-ball Shoulder Over 35/25kg
Double Unders

C: Max Effort Broad Jump