Strength 

Deadlift 70% for 5 x 3 (60-90 sec rest between sets)

Glute Ham Raise  4 x 5 to 10 reps

Conditioning

AMRAP 5 minutes

10 Toes to Bar

10 Single Arm Alternating DB/KB Snatch (55lb/35lb)

Rest 5 minutes, then repeat…

Total score is combined reps but compare first AMRAP to second AMRAP.