CrossFit
A: Dual Dumbbell Z-Press (3 x 10; rest 1:30)

B: Metcon (Time)
5 Rounds for time:
Run 400 meters
Deadlift 80/55kg

Advanced CrossFit
A: Weighted Pistols (4 x 10; rest 1:00 B/W)

B: J.T. 21-15-9
Handstand Push-ups
Ring Dips
Push-ups

C: Strict Knees to elbow (3 x 6-10; rest 1:30)