CrossFit

A: 4 Rounds for time: (20:00 Cap)
20 Toes to bar
20 Ring Dips
40 Wall Balls (20/14)

*10 foot target for male and female

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

QuickFit
A: Assault: 150/100 Cals For Time (12:00 Cap)

B: 3 Rounds; 40s work at each station; 20sec rest
DB Thrusters
V-ups
Skipping
Ring Rows

C: 5 Rounds
10 Hollow Tuck ups
10 Hollow arch ups
Rest 30s