Plyos, back squat, db bench, lunges, carry

1600

1) warmup - deadbugs, captain morgans, leg cradle lunges

2) plyos - 3 rounds:
rotational med ball throws x 4 reps each way, 6 kg wall ball
4 x MR hamstrings + plyo pushup

3) back squat to 8 rm - 60,80,100,110,110 kg

4) single arm alternating DB bench - 2x10x20 kg
then...
DB hex press 2x max reps @ 20 kg - 15,12

5) single arm racked KB walking lunges - 50 ft. each arm (10 lunges)
20,24,32 kg each arm

6) 200m punching bag carry