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