Warm up, Tabata
Push ups/supine rows
Hip circle squats/glute-ham raises
Jumping pull-ups/lunges
Sit ups/hyperextensions

Work, 4×4, 205#
Deadlift
Hang pull
Front squat

Split jerk, 4×45#, 4×90#, 4×135#, 4×135#, 4×155#, 4×155#
Push Press 8×135#