Morning:
Quadzilla, 5 rounds;
5 burpees
10 24" box jumps
15(total) walking lunges
20 thrusters
25 squats

Afternoon:
Work up to 1 RM 1 arm barbell snatch

Skill work; snatch (w/ PVC), knee snatch (start by kneeling on the floor, jump from your knees into the deep squat/catch, perform OHS to stand), OHS (w/ PVC)

Row 2K

5 rounds, heavy bag