STRENGTH
4 rounds of:
15 Dumbbell Bench (50-75/35-50)
20 Push-Ups
25 Sit-Ups

You can add weight to sit-ups if you want.

CONDITIONING
Every 2:30, for 5 rounds, complete:
8 Toes-To-Bar
10 DB Hang Squat Cleans (50/35)
12 DB Push Press (50/35)