For strength, find a 1RM turkish getup for each arm. Use dumbbells, kettlebells, or even barbells.
Conditioning is the same 5 minute AMRAP with a 2 minute rest between. For every rep difference, do an equal amount of penalty burpees after the AMRAP (untimed) DON’T game round 1.
1RM Turkish getup (each arm)
AMRAP in 5 minutes:
15 KB swings, 55/35#
15 box jumps, 24/20″
15 pull ups
rest 2 minutes
for every rep off round 1, do equal amount of burpees after 5 min AMRAP