CrossFit:
A: Power Snatch (15:00 EMOM start @ 50% Build to a Heavy TNG 2 )

B: 3 Rounds for time: (12:00 Cap)
20/15 Cal. Row
12 Thrusters 42.5/30kg
10 Bar Facing Burpees

QuickFit
A: With a partner:
3km Row for time 15:00 Cap

B:12:00 AMRAP
20 Wallballs
400m run

C: 3 x 12-15 Weighted DB Situps.
*Partner holding feet