Strength

EMOM 8 minutes

1 Deadlift with a 5 second pause at the knee; start at 70%, increasing to no more then 88%

Upper body muscular imbalance 

EMOM 16 minutes

ODD: 5 to 10 push ups

EVEN: 5 to 10 Hand Stand Push Ups

Scale this so you are getting at least 30 seconds each minute. Make sure each rep and modification allows for full range of motion

Conditioning 

4 Rounds for time…

10 Deadlifts (max weight 315/215)

Rest 30 seconds

2 Rope climbs

Rest 30 seconds

10 Ground to Overhead (max weight of 175/115)

Rest 3 minutes

Pick a weight you can hit the first three sets of 10 unbroken