Strength 
20x 30 sec work // 10 sec rest
*4 rounds each
1) seated one-arm KB press (R)
2) seated one-arm KB press (L)
3) single leg KB DL (R)
4) single leg KB DL (L)
5) weighted butterfly sit-ups (hold wall ball on chest)

Used 26lb KB for 1-4 and an 8lb wall ball for sit-ups

Conditioning
Part 1
8 minute row
22spm @ 2k plus 16

DF = 107
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster

DF = 127

This is about SPEED