CrossFit
A: 3 rounds for time of:
30 Squat cleans 42.5/30kg
30 pull-ups
Run 800 meters

Quick Fit
A: 08:00 Tabata Assault
20secs hard effort; 10rest

B: 40 sec work 20 seconds for 12:00

3 Rounds
KB SDHP 32/24kg
Burpee
Alt DB Snatch 25/17.5kg
Body Weigth Squat

C: 3 Rounds
5 around the worlds in each direction +
20 reverse Ab curls