Strength

Warm up-

4 Rounds-

5 Ring Rows
3 Chin ups

Workout-

Feet Elevated Ring Rows 3 x 8
Barbell Rowing 3 x 10
Lat Pull BTN hold 4 x :30

Alternate Biceps curl 3 x 10
EZ bar biceps curl 3 x 10

Crossfit

Warm up-

3 Rounds-

5 Squats
5 Push-ups
Broad Jumps

Conditioning-

7 Rounds for time-

10 Wallballs
10 Burpee box jumps over

Demo video-

Photo by Jesper Aggergaard