Strength:

Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset:

3 x 8

Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

_______________

Conditioning:

In teams of 2 with one partner working at a time, complete the following for time:
50  Push-Ups
100 Pull-Ups
150 Deadlifts 
200 Wall Balls

Scale the Pull-Ups to Jumping Pull Ups or Ring Rows. The load for the Deadlift should allow you to move through 10 reps easily.