Main – CrossFit

Bench Press (3×5 (go up each set; narrow grip))

Single Arm DB row (3×8 (each arm; superset w/ bench press))

Metcon

Elbow grease (Time)

5 RFT
6 ring dip
9 WBS (20/14#) (30/20)
12 box jump (24/20) (30/24)
15 min cap