Crossfit
A: Power Clean + Hang Clean + Push Jerk (15:00 to find a heavy complex)

B: For Time: (15:00 Cap)
12-9-6
Hang Squat Cleans 75/50kg
Burpee Bar Muscle-ups

QuickFit
A: 15:00 of 30 Work; 30 rest

B: 12:00 ARMAP
20 OH Walking Lunge steps with Plate
20 KB Suit case deadlift
20 Box Jumps

C: Core
30 Hollow rocks
30 Tucks
30 V-ups
rest as needed