Strength

Warm up-

3 rounds-

5 Squats
5 Jumps Squats

Workout- 

Back Squats 5 x 5
Lunges 3 x 10
Weighted Stairs climb 3 rounds

Plank Hold 4 x 1 min

CrossFit

Warm up-

3 rounds-

5 Burpees
5 Situps

Skill –

Hang Power Clean

Conditioning-

15 mins AMRAP-

10 Dumbbell Hang Power Clean
15 Situps
10 Burpees