CrossFit

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

B: For Time:
25 Thruster 42.5/30kg
10 Burpees Over Bar
20 Thrusters 50/35
15 Burpees Over Bar
15 Thrusters 60/42.5kg
20 Burpees Over Bar
10 Thrusters 70/50kg
25 Burpees Over Bar

QuickFit

A: Row intervals
4 Rounds
2:00 Work; 1:00 Rest

B: 3 Rounds
3:00 Work; 1:00 rest
10 Wallballs
10 KB Swings
10 DB Pushpress

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