CrossFit

A: Single Arm Half Kneeling Dumbbell Press (3 x 12; rest 1:00 B/W)

B: 5 RFT
12 Push Jerk 50/35kg
18 Box Jumps 24/20″
22 KB Swings 24/16kg

QuickFit

A: Max Calorie Row or Assault in 10:00

B: 4 Rounds
2:00 Work; 1:00 Rest
12 DB Thrusters 22.5/15kg
14 Burpees
Max BW Squats

C: Metcon
Hollow Body Hold: 3 x 30-60; rest 2:00