Strength + supplemental

Warm up 10:00 jog/bike/jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Shoulder openers 3 x 5
OHS + Sots 3 x 5 with PVC

Then –
Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( :
5 @ 65
3 @ 75
1 @ 85
rest 2:00 between single reps
1 @ 95 – previous 1RM
1 @ ?
1 @ ?
Then 6×2@80% 1RM
Rest 2 – 3 min between rounds
During rest from FS do 2 TGU per side, work on form

Then
60 secs Burpees
rest 60sec
60 secs Mtn Climbers
rest 60 secs
60 secs RMM 2 @ 10 – 15# DB

Cool Down 10 min

Later on Recovery Endurance 30min