Strength:
OHS with Pause @ bottom 4×3, build

Conditioning:
20 OHS 135/95 – Unbroken
then
3x
20/15 Cal Ski
10 DB Front Rack Lunges 50s/35s
10 DB Snatches 50/35
then
10 OHS 135/95 – Unbroken

Core:
Tabata flutter kicks