Strength

Warm up-

3 rounds-

5 Squat jumps
5 Good morning

Strength-

Back Squats 5-5-5-3-3-1-1
Bulgarian split squats 3 x 10
Deadlift 5-5-3-3-3

Barbell Hip Thrust 3 x 10

CrossFit

Warm up-

400m Run

4 Rounds-

5 Jump Squats
5 Ring rows

Skill-

Dumbbell Snatch

Conditioning-

 21-15-9-15-21

Wallball Shots @ 20/16 lbs
Dumbbell single arm Power Snatch @ 30/20 lbs

Video demo-