“I am always doing that which I can not do, in order that I may learn how to do it.” – Pablo Picasso

Strength
Three sets of:
Bulgarian Split Squat x 8-10 reps each
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps (demo: http://www.youtube.com/watch?v=qkAWV81LGQk
Rest 30 seconds

Conditioning
Rounds of 15-12-9 reps for time of:
Thrusters (135/95)
Burpees over Bar