Strength

Warm up-

3 rounds-

20m Bear crawl
10 Good morning

Workout-

Static Lunges 3 x 10
Deadlifts 5-5-5-3-3

Shoulder press 3 x 10
Face Pull 3 x 15

CrossFit

Warm up-

3 rounds-

5 db push press
5 db Upright rows
5 Leg raises
5 Squats

Conditioning-

7 Rounds for time-

7 Dumbbell Cluster
7 Burpees
7 Hanging leg raises