Strength

10:00 warm up
2 x 8 shoulder openers
10x OH reach + chest opener
10x cuban press
2 x 8 goblet squat

Then:
Front Squat Strength Ladder
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM
1 rep @….
In between rounds:
5 Heavy PP + 5 Push Ups + 5 Static Pull Ups

If time:
50x Box Jumps