Strength

Warm up-

3 rounds-

10 push ups

Workout- 

Bench press 5 x 5
Inclined dumbbell bench press 3 x 10
Ring dips 3 x 10

Triceps kickback 3 x 10
Tricpes push downs 3 x 15

CrossFit

Warm up-

4 rounds-

5 Wallballs
5 leg raises

Conditioning-

For time-
50 Wallballs
50 Situps
50 Ring rows
50 Goblet Squats
50 Hanging leg raises