Back and triceps workout + wod

I usually mix split workouts with crossfit WOD's.
Back and triceps day may look something like this.

Part 1: Back



Pull Ups

Weighted Pull Ups 5 sets * 10,8,6,6,6 reps
BB Bent over rows 4 sets * 8-10 reps
Behind the neck Lat Pull Down 4 sets * 8-10 reps
DB One hand rows 4 sets * 8-10 reps
Deadlifts 4 sets* 10,8,5,5 reps

Deadlift



Diamond Push Ups



Part 2: Triceps

Skull Crushers 4 sets *  8-10 reps
Cable push down 4 sets * 8-10 reps
DB one hand Over Head Extension 3 sets * 8-10 reps
Diamond Push Ups 3 sets untill failure (feel the burn)




Part 3:Crossfit WOD
13.2 WOD
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15/75 Box jumps, 24"/20" box

13.2 WOD

* 115/75 = weight for men/weight for women
   24"/20" = height for men/height for women



What do you think?

Thank you
IR.