Warm-up
Strength:

Deadlift 8×50% 6×60% 4×70% 2×80% 1-2×90%

Conditioning:

1000m Row

Then 2rds of:

20 Double Dumbbell Front Rack Reverse Alternating Lunges Rx 35/25 Rx+ 50/35

15 Burpee Box Jump Overs 24/20

20 Single Dumbbell Box Step Overs