Strength:

Bench:

Establish a heavy triple.

__________________

Conditioning:

4 Rounds, AMRAP 3 Minutes:

1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)

Deadlifts

Burpees

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh.