Strength

Warm up-

400m Run

3 rounds-

5 Squats
6 lunges
5 Good morning

Strength-

Back Squats 5 x 5
KB front rack lunges 3 x 12
Deadlifts 5 x 5

Hip Thrust 3 x 10

CrossFit

Warm up-

400m Row

2 Rounds-

5 Push press
5 Good morning

then
2 Rounds-

3 Burpee Broadjumps
10 Kbell swings

Skill-

Power Clean

Conditioning-

21-15-9

Power Clean @ 135/95 lbs
Burpee Box jumps @ 24/20