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am 

pull ups

pm

warm up double unders

then

back squat heavy

find 1rep

100,110,120,130(f)

then-

1 rep for many sets @120kg

2 reps for 5 sets @110kg

3 reps for 3 sets @100kg

then-

bench press

3x10 @70kg

6x5@ 90kg

3x10 @70kg

finish with

EMOTM

5 min 5 hang cleans 60kg

5 min 3 hang cleans 60kg