Strength

Warm up-

3 Rounds-

10 Push ups

Workout- 

Bench press 3 x 10
Incline dumbbell bench press 3 x 10
Dumbbell Floor press 3 x 12
Dips 3 x ME

Diamond push ups 3 x ME
Skull crusher 3 x 10

CrossFit

Warm up-

3 Rounds-

5 Power clean
5 Push press
3 Burpees

Conditioning-

21-15-9

Cleans
Bar facing burpees