CrossFit
A: Power Snatch (15:00 EMOM Build to a Heavy single from 60%)

B: 3RFT
400m Run
12 power snatch 50/35kg
12 Kipping Pull-ups

RX+
400m Run
12 power snatch 50/35kg
6 bar muscle-ups

*CV Row 500/400m

QuickFit

A: Row;
2 x 1000m
Start sets on 0:00 and 7:00

B: 15:00 AMRAP
2,4,6,8,10…… Dead Ball Slams
*Island Run between each set

C: 3 x 12-15 Weigthed DB Situps.
*Partner holding feet