Strength:

Press:

3 x 5

Establish a starting weight for our Linear Progression(LP) the idea will be to add 2.5-5lbs a week so keep that in mind when choosing a working weight.

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Conditioning:

5 Rounds for Time:
400m Row
12  Kettlebell Swings
6 Push Presses
3 Toes-to-Bars
3 Chest-to-Bar Pull-Ups

The kettlebell and barbell weights should be medium-heavy for you but unbroken. Scale the loads accordingly. The barbell is taken from the floor. The low reps on the gymnastics elements should allow you to choose a challenging version of each if scaling, even if you need to do them as singles.