STRENGTH
5-7 rounds of:
10 Weighted Dips
1 Length Sled Pull (and push back)

This is for strength, so make both options challenging for yourself.
The progressions up to weighted dips are: Push-Ups on Box -> Push-Ups on Floor -> Push-Ups on rings -> Dips on bars -> Dips on rings -> Weighted Dips.

CONDITIONING
3 rounds, for time, of:
25 Calorie Bike/Row/Ski
15 Strict HSPU/Dips/Push-Ups
15 Hang Power Cleans (115/80)

If you are able, you can scale up by doing 15 Hang Power Cleans (155/105) on the 1st round, 10 @ 185/135 on the 2nd round and 5 @ 225/155 on the 3rd round. These are still hang power cleans.