CrossFit
A1: Deadlift (build to a heavy triple)
A2: Seated Dual Dumbbell Press (5 x 4-6; in between deadlift sets)

B: Death By Push-up
1:00 = 1 Push up
2:00 = 2 Push-up
3:00 = 3 Push-ups

Continue until you can longer make the prescribed reps in the minute

C: For Time:
21 Cal assualt
15 Burpees
9 Box jumps 24″

QuickFit

A: Row:
Max distance in 2:00 @ 22 strokes p/min
rest 2:00
Max distance in 2:00 @ 24 strokes p/min
rest 2:00
Max distance in 2:00 @ 26 strokes p/min
rest 2:00
Max distance in 2:00 @ 26 strokes p/min

B: 3 Rounds 40s work; 20 rest
Min 1 Double Unders/ single skips
Min 2 Box/paralette dips
Min 3 Assault
Min 4 KB suitcase deadlifts

C: 3 rounds
20 V-ups
20 Russian Twists
Rest 1:00