Strength

Warm up-

3 Rounds-

5 Hindu push ups
5 Underhand inverted rows

Strength-

Bench press 5 x 5
Incline bench press 3 x 5
Cable crossover 3 x 10

Barbell Curl 3 x 10
Biceps Curl 2 x 10 + 21

Crossfit

Warm up-

400m Row

3 Rounds-

5 Squats
5 Ring rows
3 Burpees

Conditioning-

21-15-9

Wallballs
Pull ups, then

Rest 3 mins

21 Manmakers

Video demo-