CrossFit
A1: Bench Press (5×5 @ +2.5kg)
A2: Dumbell Row (5 x 6 each side @ +2.5kg)

B: 4 RFT (10:00 Cap)
15/12 cal row
12 power snatches 42.5/30
9 Ring Dips

QuickFit
A: Islan run relay,
with a partner achive as many laps as you can in 12:00

B: Tabata
4:00 Row Cals
4:00 Push-ups
4:00 Squats

C: Hamstring Curl – slider C2 Rower
3 x 10-15; rest 1-2:00