Strength:

A1) Half Kneeling Arnold press x 10-12reps/side @31×1
Rest :45
A2) Chainsaw row x 8-12 reps / side @2111
Rest 2:00

X 3

Conditioning:

4 sets:

400m run
Into 1-2 rounds
12 DB Deadlift
9 Hang DB muscle clean
6 DB strict press
(It’s single arm so complete sequence on one side and then switch to the other side)

Rest :90-2:00