Crossfit:

A1: Deadlift (5×5 @ 2.5-5kg increase)
A2: Seated Dual Dumbbell Press (5 x 10; in between deadlift sets)

B: 4 Rounds
2:00 Max Hang Clean 60kg
1:00 Rest
2:00 Max Chest to bar pull-ups
1:00 Rest

QuickFit:
A: 3 x 400m Row; rest 2:00

B: 4 x 3:00 Work; 2:00 Rest
20/15cal Assault
then AMRAP
10 Burpees
20 Squats

C: 3 rounds
50 Russian Twists
30 seconds side plank each way
Rest 1:00