Strength 

EMOM 5 minutes

1 Deadlift, start at 70% and add weight each minute.

Upper Body Muscular Imbalance 

EMOM 16 minutes

ODD: 4 to 8 DB Rows, each arm

Even 4 to 8 Push Up

Then…

3 sets of max reps tricep pull downs with a band

Conditioning 

3 Rounds

20 KB Swings (53/44)

10 Muscle Ups (Scale to a difficult pull ups)

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

5 Hand Stand Push Ups

10 Power Snatch (max weight 155/105)

Rest 3 to 1 (if a round takes 2 minutes to complete rest 6 minutes)