Strength:
6x6 Bench Press
Conditioning:
"CrossFit Baseline" This is a great tester of your fitness. Remember your scores and you can revisit it later to measure improvement.
With a running clock
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
At the 10 minute mark repeat!
Extras
6x1 Heavy Clean and jerk
4x2 Split jerk
4x2 Deadlift