CrossFit

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

B: 5 rounds for time:
Run 400 meters
20 KB Swings 24/16kg
15 C2B

CrossFit Advanced
A: Weighted Pistols (4 x 6-8; rest 1:00 B/W)

B: For Time:
60 GHD’s
30 Burpee Box Jump Overs (24/20)
15 Bar Muscle Ups
30 Burpee Box Jump Overs (24/20)
60 GHD’s