Strength

Warm up-

3 Rounds-

5 db shoulder press
5 db bent over lateral raises

Workout- 

Shoulder Press 5 x 5
Push press 3 x 5

Face pull 3 x 10
Upright Rows 3 x 10

Crossfit

Warm up-

3 rounds-

5 Good morning
25m Bear Crawl, then

3 Wall walks
10 Lunge walk

Conditioning-

Workout 18.4 

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes