Booyah!

BW 220 little low
Treadmill 5% incline 10 minutes 5 @5mph 5 @3mph

Jumps
16"+16"
3
10lbx3x3
16" 20"
3
16"+22"
3
16"+24"
3
24"x1
30"x1

FG pull up
10x1
10lbx6x1

PC+SJ
60x1 1 1
80x1 1
100x6x1
Oof. Harder than I'd like. Some pain in the right wrist when lowering the jerks

BSQ
60x3
80x2
110x2
110x2
125x6x2
Again, oof.

Bench
45x3
135x3
155x3
185x3
215x5x3
Piston like and solid. Some wrist pain.

V-row
115x13
190x10 10 10
Not bad. 4 more reps per set, one less set. Four more reps total. Up the weight next time
145x15

2DB C&P, clean for every press
50x1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
35 reps total, this is either a great idea or a terrible idea... No wrist pain here.

ezcurl bar, rev curl
40x20

seated calf
45x20
90x20 20 20
Hard but good

GHR sit upsx20
rev hyperx20

Burpeesx1 2 3 4 5 1 2 3 4 5 in <5minutes
Next time go up to 6
This was an attempt to go easy on the wrist and still get some cardio in

Head harness
redbandx55