Strength

Warm up-

3 rounds-

5 Push ups
5 Inverted rows

Workout- 

Bench press 5 x 5
Incline dumbbell press (Modified) 3 x 10
Ring Dips 5 x 5

Single arm triceps extension (Supinated) 3 x 12
Standing overhead cable triceps extension 3 x 10

CrossFit

Warm up-

3 Rounds-

5 ring rows
5 Squats
5 Broad jumps

Conditioning-

12 mins AMRAP-

25 Double unders
20 Squats
10 Pull ups