CrossFit

A: 10:00 EMOM
Complete 5-10 TNG Power Cleans & Push Jerk 60/42.5kg

*reps must be touch and go, reps can be adjusted between 5-10 reps at any stage. Score is total reps

B: 8:00 AMRAP
20 Alternating DB Snatch @ 22.5/15kg
8 C2B Pull-ups
8 Ring Dips

RX+
20 Alternating DB Snatch @ 22.5/15kg
4 Ring Muscle-ups

QuickFit
A: 2km Run TT (12:00 Cap)

B: 12:00 AMRAP KB Complex 24/16kg

10 Russian Swing
10 SA Swing Alternating
10 American Swing
10 Goblet Squats
10 Push Press L
10 Push Press R

C: 3 Rounds
30 V-ups; rest 2:00