Strength

Warm up-

3 rounds-

10 Push ups
5 Inverted rows

Workout- 

Dumbbell bench press 3 x 12
Incline Dumbbell bench press 3 x 10
Cable Cross over 4 x 10
Push ups 3 x ME

Triceps push down 3 x 15
Triceps Kickback 3 x 12

CrossFit

Warm up-

3 Rounds-

5 Squats
5 Ring rows
5 Situps
15m Bear crawl

Conditioning-

20 mins AMRAP-

15 Wallballs
10 Pull ups
15 Situps