Strength

Warm up-

3 rounds-

5 Squats
10 Lunges

OH mobility

Workout- 

Overhead Squats 3 x 5
Front Squats 3 x 5
Back Squat 5 x 5

CrossFit

Warm up-

4 rounds-

20m Bear crawl
8 Lunge walk
5 Situps

Conditioning-

12 mins AMRAP-

15 Wallballs
10 Sumo deadlifts high pull
5 Toes to bar