Speedy squats

AM:
3 x 10 pullups

3 x 20 lunges

12 x 2 box squats @ 65% + red bands

8 x 1 deadlifts from deficit @ 65%

weighted hip ext 3 x 15 @ 20kg

ab work

PM:

snatch ladder - start at 60kg and add 5kg every minute.  Each minute perform one snatch at the progressively heavier weight

8 rounds:

200m row

10 ring dips