Strength

Warm up-

3 rounds-

3 Burpees
5 Push ups
5 Situps
5 Good morning

Workout- 

Deadlifts 5 x 5

Dumbbell shoulder press 3 x 10
Face Pull 3 x 15
Lateral raises 3 x 10
Reverse fly 4 x 12

CrossFit

Warm up-

3 rounds-

5 burpees
5 Good morning
5 Situps

Conditioning-

For time- Partner wod

60 Pull ups
60 Hand release push ups
60 Kettlebell Deadlifts
60 Thrusters
60 Toes to Bar