CrossFit
A: Back Squat; 4 x 2; every 3:00

B: 10:00 EMOM
8 Shuttles
Max Walking lunges

CrossFit Advanced

A: 10-15:00 Strict Ring Muscle-up Practice
or
4 x max ub; rest 3:00

B:4 RFT
3 Clean and Jerk @ 100/70kg
10m Handstand Walk UB
6 Bar Muscle-up

C: GHD Situps (3 x 20-30; rest 2:00)