Strength

Warm up-

3 Rounds-

5 Push ups
5 chin ups

Workout-

Dumbbell Bench Press 3 x 10
Inclined dumbbell bench press 3 x 10
Declined dumbbell bench press 3 x 7

Wide grip barbell curl 2 x 10
barbell curl 2 x platoons
Preacher curl 2 x 10
Farmers carry 4 x :45

CrossFit

Warm up-

3 Rounds-

5 Squats
5 Push press
5 Pull ups

Conditioning-

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Demo Video-