Strength: Push Press
5-3-3-2-1-1-1
Work up to a heavy single for the day. Practice cycling the barbell from overhead directly to the front rack/dip and drive in your early sets. Work hard to stay braced, especially on the heavy singles.

Conditioning: 5 Rounds for Reps
1 Minute Max Push Press at 70% of your heavy single
Rest 1 Minute
1 Minute Max Calories Rowed
Rest 1 Minute

Aim for consistent reps/cals on all rounds.