Strength:

A1) Seated DB good morning DB or BB x 10-12 reps
Rest :30
A2) side plank hip taps x 15 / side / Chinese side plank
Rest :30
A3) scapular push up to alternating pike toe touch x 12-16

Conditioning

5 rounds

10 Clean and jerk 50/35
10 Pull ups

Rest :60