Strength
A) Floor press
1×1 @80-90%
Then
Max set @80%
Rest
Max set @70%
Rest
Max set @60%
B) Bent over row
x 3-5 reps @heavy
Conditioning
For time :
5 rounds
9 Double KB push press
3 burpee bar MU / PU
9 Double KB snatch
3 Burpee bar MU
Rest :90