Strength

Warm up-

3 rounds-

5 Inverted rows
5 Push ups
5 Good morning

Workout-

Pull ups 2 x 10
Lat pull down 3 x 12
Barbell rowing 10-8-8-6-6

Barbell biceps curl (Wide) 3 x 10
Incline dumbbell curl 3 x 10

CrossFit

Warm up-

3 Rounds-

5 Push ups
10 Lunge walk
20m Bear Crawl

Conditioning-

For Time-

10 Dumbbell Snatch
20 Box Jumps
30 Push ups
40 Pull ups
50 Situps
800m Run