Strength

Warm up-

3 rounds-

5 Pull ups

Workout-

Lat pull down 15-12-10-10
Dumbbell rowing 3 x 10
Barbell rowing 3 x 10

Barbell Biceps curl 3 x 12
Reverse barbell curl 3 x 8

CrossFit

Warm up-

3 Rounds-

5 Broadjumps
10 Lunge walk
5 Situps

Skill-

DU’s practice

Conditioning-

For time-

100 DU’s
50 WallBalls
40 Ring Rows
30 Box Jumps
20 Burpees
10 Manmakers
100 DU’s