Strength:

4-5 sets, increasing load with each set:

5e Dumbbell Windmills

10 Kettlebell Double Front Squats

________________

Conditioning:

4 Rounds for Time:
20 Dumbbell Power Snatches, Alternating
20 Burpees
20 Double Unders

Use a heavy dumbbell for the Snatches and alternate arms each rep.