Warm-up: 10 min row @ easy pace

3x5 Wall Squats

3x10 Squat

3x5 Goblet Squat @ 16-24kg

Then:

6x Deadlift+

6x Bent Over Row+

6x Hang Clean+

6x Front Squat+

6x Push Press+

6x Back Squat+

6x Push-up

Three Sets @ 75-95-115#

Then:

Then: 5x3 DL @ 80% 1RM, Rest 3 minutes btwn sets

Then:

4x (1-4) Clean & Press ladder & Pull-up

Then:

15sec hard 45sec easy Airdyne 5 rounds

Then:

Cooldown