Strength  (10 minutes)

Bench Press
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ reps @ 95% of 1RM

Rest as needed between sets.

Conditioning (20 minutes)

Death by 10 metere

With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min

Continuing this for as long as you are able.