Strength

Warm up-

3 Rounds-

5 Jump Squats
5 Good morning

Workout- 

Back Squats 5 x 5
Deadlift 3 x 5
Dog Sled Push 2 x 100m

CrossFit

Warm up-

3 Rounds-

5 Push ups
5 Ring rows
5 Situps

Conditioning-

5 Rounds for time-

8 Pull ups
10 Kettlebell Floor Press
12 Toes to bar