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

B: 3 Rounds for time:
8 Thrusters 60kg/42.5kg
12 SDHP 60/42.5kg
16 C2B Pull-ups

QuickFit
A: Row; 12 Rounds;
30work; 30 rest; 12:00

B: 12:00 AMRAP
Tabata 3:00 for each exercise
20 seconds Work 10 seconds Rest

Double/Single Unders
v-ups
Air Squats
DB Push Press 20/12.5kg

C: Hamstring Sliders; 3 x 8-15; rest 1:30