CrossFit

A1: Bench Press (5×2 @ +2.5kg)
A2: Dumbell Row (5 x 4 each side @ +2.5kg)
new set every 3:30

B: For Time: 16:00 Cap

500m Row
21 Deadlifts 140/100
500m Row
15 Deadlifts 140/100
500m Row
9 Deadlifts 140/100

QuickFit
A: Assault
4 Rounds
2:00 Work; 1:00 Rest

B: 12:00 AMRAP
18 OH Plate Lunge
12 Dual Dumbbell Power Clean
6 Farmers carry shuttles

C: 2 rounds; 20 seconds; 40 seconds rest
Tuck Holds
Tuck Holds hands up
Tuck holds hand pump