Strength

Warm up-

3 Rounds-

5 Dumbbell push press
25m Bear crawl

Workout- 

Shoulder press 5 x 5
Front raises with plate 3 x 10
Bent over raises 3 x 10
Face Pull 2 x 15

Crossfit

Warm up-

3 Rounds –

5 Hanging leg raises
5 Medball clean to wallball
5 Ring rows

Conditioning-

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell