Strength

Warm up-

4 Rounds-

5 Dumbbell floor press
5 Diamond push ups

Strength-

Bench press 5 x 5
Dumbbell inclined fly 3 x 10
Dumbbell decline press 10-8-6-6

Barbell triceps extensions 3 x 12
Single arm pulley push down 3 x 12

CrossFit

Warm up-

400m Run

4 rounds-

5 Power clean
5 Push press
5 Leg raises

Skill-

Double unders – 5 mins

Conditioning-

20 mins AMRAP-

7 Ground to overhead @ 95 / 75 lbs
10 Toes to bar
50 Double unders

Demo Video-