Strength

Warm up-

3 Rounds-

5 Push ups
5 Banded Straigted arm pull down

Workout-

Dumbbell Bench press 3 x 10
Dips 3 x 10
Dumbbell fly 3 x 10
Weighted Push ups 2 x ME

Triceps Dips 3 x 10
Triceps Cable push down 3 x 15

CrossFit

Warm up-

3 Rounds-

5 Squats
5 Broadjumps
5 Shoulder press with plate

Conditioning-

15 mins AMRAP-

100 Single Unders
12 Box Jump over
10 Push Press