CrossFit
A1: Shoulder Press (5 x 5; super set with A2)
Or
A1: Deficit Handstand Push-ups (5 x 5 @ deficit)

A2: Weighted Pull-ups (5 x 5)

B: 10 Rounds; 200m Row For Time
*Starting a new round every 2:30

Advanced CrossFit
A: Thruster (2RM in 15:00)

B: 3 Rounds for time:
6 Deadball Shoulder Overs 70/45kg
9 Ring Muscle-up
12 Thruster 60/42.5kg

C: GHD Situps (3 x 20-30; rest 1:30)