CrossFit
A: Power Clean (15:00 to find a TNG 3RM)

B: 3 Rounds For Time:
12 Power Cleans 60/42.5kg
14 Burpee Over Bar
16 C2B

QuickFit
A: Assault Bike for Cals
In Partners
20 Seconds Max cals
Every minute for 12:00

Partner 1 goes a 0:00 partner 2 at 0:30s

B: 3 Rounds for time: (12:00 Cap)
400m Run
30 KB Swings

C: 100 V-ups; rest as needed