STRENGTH
6 rounds of:
3 Back Squats (about 70% of 1rm)
15 Slider Pike Ups

Back Squats should be smooth going down and FAST up.

CONDITIONING
6 rounds, for time, of:
10 Alternating DB Snatch (50/35)
10 Overhead Lunge Steps (50/35)
15 Abmat Sit-Ups

Overhead lunges are 5 reps while holding your weight in right hand and 5 in left hand. If you cant do overhead just hold it in right arm racked position and then left arm racked position. Keeping it off-centered will force you to stabilize your midline (abs and back) more.