CrossFit

A1: Dumbbell Floor Press (4 x 8)
A2: Pendlay Row (4 x 8; start a new set every 4:00)

B: Barbell Complex; 8:00 AMRAP

5 Deadlift
6 Hang power clean
7 Front squat
8 Push Jerk

50/35kg

QuickFit

A: Row; 3 Rounds;
3:00 Hard Effort; 1:00 rest

B: 12:00 AMRAP
11 Burpees
7 DB Thrusters 22.5/15kg

C: V-ups; 3 x 20-30; rest 1:30