Warmup
3 rounds
10x pushups
10x alternating KB floor press
3r/3l KB windmills

Strength – 5/3/1 week 2
3×3 Bench press (70/80/90%1RM)

Conditioning
5 Rounds
5x Ring Pushups
5x Dead hang pullups
5x GHD situps
5x Barbell floor press