Strength 
Push Press
1×1 @ 90%
Then
1×4 @ 80-85%
1×4 @ 80%
1×4 @ 75%
1×4 @ 70%
1×4 @ 65%
1×4 @ 60%
Conditioning

For time 
2 rounds 
400/350m Row / ski8 OH BB lunge 60/40400/350m Row / ski
8 OH BB lunge 
400/350m Row / ski
8 OH BB lunge 
400/350m Row / ski

Rest 2-3 Mins