Strength

Warm up-

3 Rounds-

5 Dumbbell Rowings
5 Good morning

Workout-

Lat pull down 3 x 10
Seated Rowing 3 x 10

Kettlebell Deadllifts 4 x 10

Chin ups 3 x 10

CrossFit

Warm up-

3 rounds-

2 walk walks
5 Ring rows
5 Dumbbell Push press

Conditioning-

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Demo Video-