CrossFit
A: 2k Row (Time)

B: 20:00 AMRAP
20 Push-ups
50 BW squats
800/700m Row
20 Push-ups
50 BW squats
40/30 Cal Assault

CrossFit Advanced
A: 10:00 EMOM Ring Muscle-ups

B: 4 Rounds for time:
9 Deficit HSPU 2/1 Blue plate
60m of Farmers Carry 10m Shuttles 32/24kg each hand
3 Snatch 80/50kg

C: Ring Dips (10:00 EMOM)