CrossFit

A1: Bench Press (Build to a heavy 5 in 5 sets)
A2: Dumbell Row (5 x 6 each side)

B: For Time:
150 Double Unders
75 Wall Balls 9/6kg
50 Toes to Bar
75 Wall Balls 9/6kg
150 Double Unders

QuickFit

A: Assault Bike; 12:00 EMOM;
every minute complete 15 seconds maximum effort and slow spin for 45 seconds. record highest rpm achieved each round

B: 12:00 AMRAP
400m Row
20 DB Push Press
20 Box Jumps

C: Barbell Situps
3 x 10-15; rest 1:30