Strength

Warm up-

2 Rounds-

5 squats
10 lunge walk, then

X-band walk

Workout- 

Front Squats 3 x 5
Back Squats 3 x 5
Static Lunges 3 x 10

CrossFit

Warm up-

2 Rounds-

10 Shoulder taps
5 Jump Squats, then

2 Rounds-

5 Hang power clean
5 Push press

Conditioning-

5 Rounds for time-

200m Run
10 Power Clean to Front Squats @95lbs/65lbs