CrossFit:

A: Max Ub C2B Pull-up (AMRAP – Reps)
1 set to find a max

Or

A: Max Ub Ring Muscle-ups (AMRAP – Reps)
1 set to find a max

B: 10:00 AMRAP
10 Cal Assault
20 HSPU
30 Double unders

QuickFit

A: 5 Rounds
Row 2:00 Work 2:00 Rest

B: 10:00 AMRAP
20 Jump lunges
15 Deadball Slams
10 KB Swings

C: 2 x 12-15 Weighted DB Situps.
*Partner holding feet