CrossFit

A: Overhead Squat (5 x 2)

B: 4 Rounds for time: (24:00 cap)
6 Deadlifts (140/100)
18 T2B
600m Run

QuickFit
A: Row; 1:00 Work 1:00 Rest for 12:00 @ level 10

B: 12:00 AMRAP
20 KB Swings
20 Box jumps
20 Push-ups

C: Hollow Hold; 3 x 30-60s