CrossFit
A1: Shoulder Press (5 x 6; super set with A2)
or
A1: Deficit Handstand Push-ups (work to 5 rep max deficit; super set with A2)

A2: Weighted Pull-ups (5 x 5)

B: For time:
50 Chest to Bar
50 Box Jumps 30/24″
50 Toes to bar
50 Burpees

CrossFit Advanced

A: Deadlift (Build to a heavy quality single in 15:00)
Use 90% of your Heavy Single for King Kong if you can’t RX

B: King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups

* Deadlift 206/147kg
* Clean 113/70kg

C: Skin the Cat (3 x 3-5; rest 2:00)