CrossFit:

A: 2 x 7:00 AMRAP; rest 3:00
AMRAP 1
12/10 Assault
10 double KB front lunge steps dual 20/12kg
8 Dead Ball Slams

AMRAP 2
7min amrap
12 KB Snatch 6L/6R 24/16kg
10 box jumps 24/20″
8 Alternating Pistols
Core

B: 100 V-ups for Quality; rest as needed

Engine:
B:4 Rounds each for time
70/50 Cal Assault
30 UB Thrusters Empty Bar 20/15
100 Doubleunders
rest 4:00