Strength

Warm up-

3 Rounds-

10m Inchworm push ups
10 PVC pass through

Workout- 

Deadlift 5 x 5

Seated Dumbbell shoulder press 3 x 10
Face pull 3 x 12
Lateral raises 3 x 10
Bent over lateral raises 3 x 10

CrossFit

Warm up-

3 Rounds-

7 Squats
7 Push ups

Conditioning-

20 mins AMRAP-

200m Run
10 Box Jumps
10 HRPU