Strength
4 Rounds of:
Bench Press x5
Jump Squat (DB's or BB) x12
Paloff Press with band x12/side

then 3 rounds of:
Barbell Sumo Deadlift x5
Chin Up x max reps
Plank Hold 1-2min (if you can hold for 2 mins add weight to your back next set)

Don't rush through the rounds. Take your time and rest approx 1min after each round