CrossFit
A: Overhead Squat (4 x 2; rest 3:00)

B: 8:00 AMRAP
200m Row
6 Full Snatch 60/42.5kg

CrossFit Advanced
A: 10:00 EMOM (choose an option)
1. 10-15m Handstand Walk

2. 10-20 hip or shoulders taps on the wall

3. 5-10 wall walks

4. 30-40 sec wall holds

B: 5 Rounds
11 Back Squat 100/70kg
7 Bar Muscle-ups

C: Skin the Cat (3 x 3-6)