CrossFit
A: 10:00 ARMAP
9 Thrusters 42.5/30kg
9 Burpees Over

B: 10:00 EMOM UB Ring Dips (10 Rounds for reps)
10:00 EMOM UB Ring Dips
Strength
C: Front rack rear foot elevated split squat (4 x 6-8; rest 1:00 B/W)

QuickFit
A:Row; 40s work; 20 sec rest; 12:00

B:12:00 AMRAP
10 Pushups
20 Overhead Plate Walking Lunges
30 Double Unders or 60 skips

C: 5 Rounds
10 Hollow Tuck ups
10 Hollow arch ups
Rest 30s