Strength (10 minutes)

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

Rest as needed between sets.

Conditioning

Part 1 (15 minutes)

For Time:
10-6-2-6-10
HSPU
Pistols (half reps done with each leg)

25 Ab-Mat sit-ups between each couplet

Part 2. (5 minutes)

2 rounds, as many reps as possible:
2 minutes Double Unders
1 minute rest
Post total reps and reps per round.