CrossFit
A: Snatch + Overhead Squat (5sets; rest 3:00)

B: For Time:
100 Double Unders
50 Toes to Bar
100 steps OVH plate lunge Walk (25/15kg)
50 Toes to Bar
100 Double Unders

Quick Fit
A: Run or row; 3 x 500m; New set every 5:00

B: 12:00 AMRAP
Row for max calories
*on the start of every minute, jump off and do 5 burpees over rower

C: Hamstring Sliders on C2
3 x 10-15; rest 1:30