CrossFit
A1: Dumbbell Floor Press (4 x 8)
A2: Pendlay Row (4 x 8; start a new set every 4:00)

B: 12:00 AMRAP
30 Push Jerk 42.5kg
30 T2B

QuickFit
A: Row; 4 Rounds;
2:00 Hard Effort; 1:00 rest

B: 12:00 AMRAP
20 Wallballs 9/6kg 10/9′
20 Push-ups
20 Box Jumps 24/20″

C: V-ups; 3 x 20-30; rest 1:30