Strength

Warm up-

4 rounds-

5 Dumbbell Shoulder Press
5 Dumbbell Upright Rows

Workout-

Rotator cuff combo 2 sets
Shoulder Press 5-5-5-3-3
Push Jerk 3 x 5
Bent over lateral raises 3 x 10

CrossFit

Warm up-

400m Run

3 Rounds-

5 Burpees
7 Ring rows

Conditioning-

12 mins Amrap-

7 Feet elevated ring rows
8 WallBalls
9 Reverse Burpees

Video demo-