CrossFit
A: 12:00 AMRAP
50 double-unders
12 T2B
10 overhead squats, 60/42.5kg

B: Ring Dips 10:00 EMOM
Ub reps on the minute.

B: Front rack rear foot elevated split squat (4 x 8; rest 1:00 B/W)

Quick Fit
A: Assault Bike; Tabata; 8:00; 20s work; 10s rest

B:20:00 AMRAP
Island KB Carry
40 KB Swings
30 KB Goblet Squat
20 Cal Assault
10 Burpees

C: X-band walks; 3 x 10m each way