CrossFit
A: Back Squat (Find a heavy 6 in 5 sets; new set every 2:30)

B:3 Rounds; 3 Stations;
1:00 max reps at each; 1:00 rest

Deadball shoulder Over 60/45kg
Burpee
V-up
Rest

Quick Fit

A: Assault; 4 rounds; 2:00 Work 1:00 rest

B: 12:00 Tabata; 3 stations 4:00 at each

Row (Calories)
Squats
Box jumps 24″

C: 100 Ab-mat Situps; rest as needed