Well if you can understand this workout you are a better man than me.

CrossFit Cardiff WoD
Alternate between A and B. 2 rounds of each.
A: Within 6 minutes complete as many rounds and reps as possible of:
30/25 Calorie assault bike
500m Row
Max calorie assault bike
2 Minutes rest

B: Within 6 minutes complete as many rounds and reps as possible of:
500m Row
30/25 Calorie assault bike
Max metre row
2 Minutes rest

Specialty
Bar muscle ups
20 Minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
8/8 Single arm bench press

3 Sets
40s L-sit
40s Rest
40s V-ups
40s Rest
40s Seated leg lifts
Rest 2:00