Strength

Warm up-

2 rounds-
10 Push-ups

Workout-

Dumbbell bench press 3 x 10
Dumbbell Incline bench press 3 x 10
Dips 3 x ME

Double dumbbell triceps extension 3 x 12
Triceps kickback 3 x 12

CrossFit

Warm up-

3 rounds-

5 Jump squats
5 Push-ups
5 Situps

Skill-

Dumbbell Snatch

Conditioning-

For time-

50 Air squats
50 Abmat Situps
50 4-Count Burpee
800m Run
50 Ring Rows
50 Push-ups
50 Alternate arm dumbbell snatch

Demo Video-