CrossFit

A: 3 rounds:
5 bench press
5+ strict chest to bar pull ups

*Start a new set every 4:00
* Record only the weight benched

B: 8:00 AMRAP
10 Power Cleans 60/42.5
12 HSPU
14 Box Jumps (24/20)

Quick Fit
A: Row 12:00; 30 secs hard effort; 30 seconds rest

B: 12:00 AMRAP
20 OH Lunge Walk 20/15kg
10 Burpee onto plate
50 Doubles or 100 single skips

C: 3 x 10-15 lying windshield wipers; rest 2:00