Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute