Strength

Warm up-

3 rounds-

5 inverted rows
5 push ups

Workout-

Pull ups 3 x ME
Push ups 3 x ME

db rowing 3 x 5
db Bench Press 3 x 5

Seated closegrip pull down 3 x 10
Inclined db press 3 x 10

Crossfit

Warm up-

3 Rounds-

Bear Crawl
7 Ring Rows
5 Push ups

Conditioning-

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Video demo-