Strength

Warm up-

3 rounds-

5 hand release push ups
25m bear crawl

Strength-

Bench press 5-5-3-3-3
Incline dumbbell bench press 8-8-6-6
Weighted dips 5 x 5

Triceps push down 3 x 12
Dumbbell extension, seated 3 x 10

CrossFit

Warm up-

400m Run

3 Rounds-

5 Squats
5 push ups
5 situps
5 ring rows

Conditioning-

For time-

200m Run
50 Situps
200m Run
40 Kettlebell swings
200m Run
30 Goblet Squats
200m Run
20 Hand release push ups
200m Run
10 Pull ups

Demo Video-