CrossFit

A: 3 rounds
5 bench press
5+ strict chest to bar pull ups

*Start a new set every 4:00
* Record only the weight benched

B:4 Rds for time:
15 T2B
15 Burpees
15 Box Jumps (24″/20″)

QuickFit
A: 10:00 EMOM
With a partner row 3km as fast as possible; alternate whenever you like

B: 12:00 AMRAP
4:00 Tabata Assault
4:00 Tabata Squat
4:00 Tabata Burpee

C: 5 x Max effort RKC Plank; 1:00 Rest