Strength

Warm up-

3 rounds-

10 Lunge walks
5 Situps

Workout- 

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

Weighted hanging knee tucks 5 x 10

CrossFit

Warm up-

3 rounds-

5 squats
5 Push ups
5 Ring rows

Skill –

Handstand Push ups

Conditioning-

20 mins AMRAP-

10 Pull ups
5 Handstand push ups
10 Box jump overs