Strength: 

Bench Press 6x4

-Use a load that is comfortable and can maintain good form

-Complete on the two minutes

205-205-225-235-240(f)-185lbs

Notes: Failed the 240lb bar -- was only able to get 3 reps on that set. 

Conditioning: 

7 rounds for time:

50lb shoulder press, 21 reps

back extensions, 21 reps

Notes: Focus on excellent mechanics and keeping the midline engaged throughout every portion of the press. Keep legs and torso rigid for each rep of the press and strive to complete each set in 1-2 efforts. I used 50lb fixed weight barbell due to availability.