Strength 

Work up to a 5 rep max Bench Press and then 85% of the 5RM for 5 + reps

Work up to a 5 rep max Deadlift and then 90% for a set of 3

Conditioning

4 Rounds of…

5 min AMRAP

20 Wall Balls (max 20/14)

15 Deadlifts (max 185/135)

10 Toe To Bars (mod with knee to elbow or hanging knee raises)

Rest 5 minutes