Strength

Warm up-

3 Rounds-

5 Hand release push ups
5 Triceps dips

Strength-

Dumbbell Bench press 5 x 5
Inclined dumbbell bench press 3 x 10
Incline dumbbell fly 3 x 10

Dumbbell triceps extension, Seated 3 x 10
Dumbbell kickback 3 x 15

CrossFit

Warm up-

400m Run

4 Rounds-

5 Jump Squats
5 Kettlebell swings

Skill-

Power Clean

Conditioning-

For time-

50 WallBall shots
40 Kettlebell swings
30 Box jumps
20 Power Clean
10 Lateral Burpees

Demo video-