CrossFit
A: 7:00 AMRAP

5 box jumps 24/20″
3 Power Snatch 60/42.5kg

RX+
Box Jump 30/24″
Power Snatch 70/50kg

B: 10:00 EMOM; UB Ring Dips

C: Front Rack Barbell Box Step Ups (4x 8; Rest 1:00 B/W)

QuickFit

A: Assault; 8 Rounds 1:00 Work; 30 seconds rest
Conditioning

B: 3 Rounds for reps
1:00 Squats
1:00 Pushups
1:00 DB Cleans
1:00 rest

C: Tabata V-ups
4:00; 20s work; 10s rest