CrossFit
A: Front Squat (4 x 3; Sets every 3:00)

B: 6-9-12-9-6 (14:00 Cap)
Burpees over the bar
Front squats 80/55kg
Chest-to-bar pull-ups

QuickFit
A: Run; 200m every 2:00 for 6 rounds

B: 12:00 AMRAP
Deadball carry around the island 25/15kg
20 Deadball squats 25/15kg
20 Burpees

C: Abmat Situps; 3 x 20-50ub; rest 1:00