Strength

A1) half kneeling Arnold press
x 6-10 reps @31×1
rest :30
A2) DB elbow row x 6-10 reps @21×1

Rest 1-2

Conditioning

8 Mins:

4 Single arm devils press
8 Pull ups
12 box jump step down

rest 2 Min –

8 Mins:

6 Alt DB hang snatch
8 TTB
6 Burpee box jump