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

Bear Complex
Complete this complex UB 7 times for 5 rounds. Find you heaviest ub complex.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

QuickFit
A: Row; 6 Rounds;
1:00 Hard Effort; 1:00 rest

B: 12:00 AMRAP
20 Alt DB Snatch 22.5/15kg
16 Dual DB Front Rack Lunge 22.5/15kg
12 Calorie Assault

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