CrossFit

A: Push Jerk (4 x 10: Every 2:30)

B: 3 Rounds for time:
100 Double-Unders
10 Power cleans 60kg
20 Box Jump-Overs (24″/20″)
30 Dumbbell Walking Lunges 22.5/15kg

QuickFit
A: Row; 3 x 500m TT; rest 3:00

B: 12:00 AMRAP
12 Push-ups
24 Ring Rows
48 Squats

C: Dual KB Single Leg Deadlift
3 x 10 ; rest 1:00 B/W Legs