Strength

Warm up-

3 rounds – 

5 db rowing
5 Inverted rows
5 Push ups

Workout- 

Pull ups 3 x 10
Single arm seated lat pull down 3 x 12
Dumbbell rowing 3 x 10
Straight arm pull down 3 x 10

Barbell biceps curl 3 x 12
Preacher curl 3 x 10

CrossFit

Warm up-

3 rounds-

5 Squats
5 Push ups
5 Ring rows

Conditioning-

For time-

800m Run
50 Goblet squats
50 Kettlebell Swings
50 Ring rows
50 Hand realease push ups
800m Run