CrossFit
A: 4 Large ub set of T2B; rest 2:00
*Try pick number you believe you can keep consistent over 4 sets

B: 12:00 AMRAP
48 Double Unders
24 Overhead Squats 42.5/30kg
12 Ring Dips

C: Front rack rear foot elevated split squat (4 x 6; rest 1:00 B/W)

QuickFit
A: Assault; 8:00 Tabata; 20 works; 10 rest; 16 rounds

B: 4 Rounds 3:00 Work 1:00 Rest
10 Plate Push Press
6 Burpees
8 Box step over holding plate

C: Tabata; 8 Rounds; 20s work; 10 sec rest
Abmat situps