CrossFit

A: For Time:
27-21-15-9
Squat cleans 42.5/30kg
Ring dips
Strength

B: Front rack rear foot elevated split squat ;4 x 8; rest 1:00 B/W

Quick Fit

A: Assault Bike 10:00
10:00 Sprint 20 seconds then slow spin for 40 seconds

B: 14:00 AMRAP
20 Alt DB Snatch
30 DB Squats
400m Row

C: Abmat situps; 150reps not from time