Weightlifting.
Snatch complex
1 Power snatch + 2 Hang snatch

8 sets. On every 90sec build to tough weight.

Conditioning (Courtesey of She Bond Laverty)
10min Amrap
12 Alt DB snatch
8 CTB
12 Alt DB C&SJ
8 Hspu

See whiteboard for Fitness/Scaled/RX/RX+