Strength 

Work up to a 3 RM of Bench Press and then 85% for 3 + reps

Work up to a 3 RM of Deadlift then 85% for 3 + reps

Conditioning 

3 rounds of the following…

4 minute clock

500 meter row

50 double unders

Then AMRAP with remaining time on 4 minute clock of…

KB Swing (max weight 53/35) / Score for round is number of KB reps

After 4 minute clock rest 3 minutes