For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex.
For conditioning we’ll be doing interval sprints of rowing and burpees!  Go all out for both components and take full recovery time.

Strength

5 BTN push presses + 1 OHS

Conditioning

3 Rounds ME with full recovery

250M Row

12 burpees