Strength

Warm up-

3 Rounds-

5 Jump squats
10 lunge walk
5 Good morning

Workout- 

Oh Squats 3 x 5
Front Squats 5 x 5
Bulgarian split squats 3 x 10
Deadlift 5 x 5

Crossfit

Warm up-

3 Rounds-

5 Squats
5 Push ups
3 Burpees

Conditioning-

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

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