CrossFit
A1: Deadlift (5×3-5 @ 2.5-5kg increase)
A2: Seated Dual Dumbbell Press (5 x 6-8; in between deadlift sets)

B: Mary
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups


QuickFit

A: 8:00 tabata row
20/10 off 16 rounds
WOD
B: 12:00 AMRAP
10 Push-ups
20 Wallball Cleans
200 Meter Run

C: 3 rounds
20 V-ups
20 Tucks
Rest 1:00