CrossFit
A: Dual Dumbbell Z-Press (4 x 10; rest 1:30)
Or
A: Strict HSPU (4 x Max Strict HSPU)

B: 2 Rounds of Dianne for time:

21/15/9
HSPU
Deadlift 100/70kg
rest 2:00

Advanced

A: Overhead Barbell Walking Lunge (4 x 12-16step; rest 2:30; Build to a heavy set)

B: AGOQ Workout 4
For Time:
2 rounds for time:
10 deadlifts, 140/100kg
20 deficit handstand push-ups, 2/1 Blue plate deficit
30 front squats, 42.5/30kg