Strength

Warm up-

3 rounds –

5 Inchworm
5 db shoulder press

Workout-

Deadlifts 5-5-3-3-3
Leg Curl 3 x 10

Behind the neck shoulder press 2 x 5
Shoulder Press 3 x 10
Face Pull 3 x 15
Bent over lateral raises 3 x 10

CrossFit

Warm up-

3 rounds-

3 Muscle clean
3 Shoulder press
5 KB Swings
5 Squats

Skills-

Power Clean

Conditioning-

Death by Power Clean @95lbs/135 lbs

Starting at 5 reps for the first minute, add 1 rep to each subsequent rounds until you can not perform the required number of reps in a min.

e.g –
1st min 5 reps
2nd min 6 reps
3rd min 7 reps
4th min 8 reps.. and so on