CrossFit

A: Bench Press (1 rep max)

B: For Time
50 DB Power Cleans 22.5/15kg
50 Ring Dips
50 Deadlifts 100kg
50 Push-ups

QuickFit
A: 2 x 1km For time; rest 3:00

B: 12:00 AMRAP
10 Floor Wipers
10m Burpee Broad Jumps
10 KB Swings
10m Burpee Broad Jumps

C:Single leg hip thrust
3 x 10-15; rest 1:00 B/W Sides