CrossFit
A: Overhead Squat (5 x 2)

B: 4 Rounds For time: (25:00 Cap)

400m Run
80 Double Unders
20/16 Cal assault

QuickFit
A: 3 x 400m Row; Start a new round every 4:00

B: 12:00 EMOM
8 Shuttles + Max Burpee

*score is total burpees

C: Hollow Hold; 3 x 30-60s