Strength 

Overhead Squat

3 x 5 at 78%

Famers walk

3 x 40 yards each hand as heavy as possible

Pull Ups

3  x Max reps strict

Hang Muscle Snatch

5 x 5

Conditioning

5 Rounds

Famers carry x 20 yards 135/96 left arm

Sled Push 20 yards 150/100

Farmer carry x 20 yards 135/95 right arm

Burpee to broad jump 20 yards

Sled push 20 yards

Walking lunge 20 yards

Rest 2 minutes