CrossFit
A1: Bench Press (5×5 @ 85-90% of last week)
A2: Dumbell Row (5 x 6 each side)

B:For Time (20:00 Cap)

RX
40,30,20,10
T2B
Thrusters Empty Bar 20/15kg

RX+
50, 40, 30, 20
T2B
Thrusters Empty Bar 30/20kg

Quick Fit

A: Partner Assault Bike:

Max Calories in 12:00

*Alternate whenever you like
Conditioning

B: 12:00 AMRAP
15 DB Thrusters
10 Burpees Box Jump Overs
1 Island run

C: Barbell Situps
3 x 10-15; rest 1:30