CrossFit
A: 5:00 Kipping HSPU Density Test

B: For Time: (20:00 Cap)
65 Burpees over plate
55 Wall ball 10/9′ 9/6kg
45 Box-jump overs 24/20″
35 DB Push Press 22.5/15kg
25 T2B
15 Bar muscle-ups

QuickFit
A: Assault for 12:00; 10 seconds max effort burst every 30 seconds

B: 12:00 AMRAP
10 Burpees
20 ALT DB Snatch 22.5/15kg
10 Boxjumps 24/20″
200m Run

C: Hollow Body Hold 3 x 30-60sec; rest 2:00