Warm up

Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds

Pull ups/Bardips
Air Squats/Lunges
Blast offs/Plyo pushups on a box
hyperextensions/situps

Work

Hang Squat Cleans, 3×5, 180#

Core 3×20

4 Way neck machine, 150#
Standing Cable crunches, 150#
Cable push pull, 60#
hyperextensions

That was fairly tough. The last set of hang cleans I nearly lost the weight 3 of 5 reps.