Strength 

Work up to a 3 rep max on the Bench Press then 85% for 3 + reps

Work up to 3 rep max Deadlift then 90% for 2 x 3

Conditioning 

AMRAP 15 minutes

9 Handstand Push Ups

12 Deadlifts (max 225/155)

15 Wallballs (max 20/14 to a 10 foot target)

18 Cal Row