Strength

Warm up-

3 rounds-

5 Dumbbell rowing
5 Push ups

Workout- 

Pull ups 3 x 10
Lat pull down BTN 3 x 10
Single arm lat pull down 3 x 10
Barbell Rowing 5 x 5

Alternate Dumbbell curl 3 x 10
Hammer curl 3 x 10

CrossFit

Warm up-

3 rounds-

5 Leg raises
5 ring rows
20 Mountain climbers

Conditioning-

15 mins AMRAP-

12 Ring rows
12 Toes to bar
12 Burpees

Check your previous score!