Jamily Lift

MP Warmup
Trap bar deadlift: 3 at 205, 245, 275, 295lb
Single leg fall stick: 3x4 per leg
Eccentric hamstring curl: 3x10
Hang clean: 3 at 135, 155, 165, 175lb (PR)
Shoulder elevated cook hip lift: 3x5 per leg
Plank reach: 3x10 per hand
Eccentric front squat: 3x3 at 135lb
Eccentric pushup: 3x5 at +10lb
Single arm DB horizontal row: 3x10 at 35lb

2 rounds of:
0:45 kettlebell swings 40lb (30, 30)
0:15 rest
0:45 double-unders (75, 45)
0:15 rest
0:45 core (45 bicycle crunches, 25 full body crunches)
0:15 rest
0:45 assault bike for calories (12, 14)