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

B: For time:
RX
3 rounds for time of:
50 Squats
21 Pull-ups
10 Hang power cleans 60/42.5kg

RX+ (Nasty Girls)
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 60/42.5kg

QuickFit

A: 4 Rounds
1:00 22 strokes p/min
1:00 24 Strokes p/min
1:00 26 Strokes p/min
1:00 rest

B: 08:00 AMRAP
12 DB Thruster
10 Box jumps
8 Deadball Shoulder Overs

C: 3 rounds
10 Leg raises
10 Kb standing side bends
Rest 1:00