CrossFit
A: Box Squat (4 x 6 rest 2:00)

B: 3 Rounds for time:
10 Thrusters 60/425kg
10 Burpees over bar
10 Hang PC 60/42kg

Quick Fit

A: Row; 6 Rounds; 1:00 Work; 1:00 Rest

B: 3 rounds through each station
45 seconds work; 15 seconds rest
Deadball slam
Burpee
Box Jump
DB Push Press

C: 3 Rounds
10 Hollow Rocks
10 V-ups
10 Tucks
rest 1:00