Strength

Warm up-

3 sets –

3 Hindu push ups
5 Diamond push ups

Workout-

Push ups 3 x 10
Dumbbell Bench press 3 x 10
Dumbbell incline bench fly 3 x 10

Diamond push ups 3 x 10
Dumbbell single arm extension 3 x 15

Crossfit

Warm up-

2 Rounds-

5 Squats
5 Ring Rows

2 Rounds-

5 Leg Raises
5 Push ups
5 Ring rows

Conditioning-

For time – “DIRTY THIRTY”

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders

Demo video-