Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

sled push

Workout warmup:

5 x3 Squat Cleans working up to workout weight++

Warmup TTB between sets

Workout:

Ascending Ladder by 3's for 9 Min.  
3 Front squats (135/95)RX+(155/105)
3 TTB
6 Front Squats
6 TTB
9 Front Squats
9 TTB

O lift:

Bench Press:

5x3 @ 90%

Skill: 

Max set of HSPU, kipping, 150 m run after each set x5.