For strength, take the push press out of the racks and do sets of 4, working up in weight each time. Take about 15 minutes to find a 4RM.
Conditioning is a mini version of “Kelly” (5 rounds of 400m run, 30 box jumps, and 30 KB swings) The idea here is to keep moving and pick a steady pace to move through. Practice your breath control and efficiency in movement.

Strength

4 RM Push Press

Conditioning

4 rounds for time

400m run

20 box jumps (24/20)

20 kb swings (53/35)