Strength

Warm up-

3 rounds-

3 Hindu push ups
5 Push ups
Rest :30

Workout- 

Dumbbell Bench press 15-12-10-10
Inclined bench press 3 x 10
Decline bench press 3 x 15

Triceps dips 3 x 15
Triceps kickback 4 x 12

CrossFit

Warm up-

3 Rounds-

5 Push ups
6 steps lunge walk
5 Situps
10m Bear crawl

Conditioning-

For Tiime-

100 Lunge walk
80 Situps
60 Kettlebell swings
40 Box Jumps
20 Push ups
1k Run