Tired but fast-ish

BW 235

Ellipticalx25 minutes

power cleans
135
185
205
215
225
245x0 Close though!
205x3
215x2 2 2
Not bad

Box jumps
30.5x3 3 3
+55x1
+2*55x1 1 1
2*55+25x1 1 1 1 1
2*55+2*25x1 (Walking jump)

Speed squats, Fs/Bs
135
155
175
195
225
Add 2 sets of minis looped around the farmers implements
135x2/2
155x2/2
175x2/2
195x2/2
Drop the font squat
225x2
245x2

OHP
135x5
Push press
135x5
185x3 3 3
205x1
225x1
235x1
205x6 PR
BTN snatch grip push press
135x13
Really felt this in the rear delts

Incline Shrugs
100x four sets of lots with holds at the top
60x25 or so reps
These made my shoulders and neck feel really nice

Then at home

Miniband hammer curls and pull aparts
V-upsx22 7
Leg lifts
Legs elevated crunches

Calf raises
bwx60 10 second pause on every 10th rep
BWx30
bwx15