CrossFit:

A1: Deadlift (5×5 @ 90% of last week 5rm)

A2: Seated Dual Dumbbell Press (5 x 12; in between deadlift sets)

B: 20:00 AMRAP
10-20-30-40-50…..
Push Press 42.5/30kg
Front Rack Alternating Step back lunge 42.5/30kg

Quick Fit
A: Row; 20:00
30 seconds work; 30 seconds rest

B: 10:00 AMRAP
8 Push-ups
12 Dead Ball Slams
16 Jump Lunges

C: Reverse Abcurl; 100 reps; rest as needed.