MAP 1

Training; 

barbell complex, 6 reps of each:
snatch + overhead squat + back squat + good morning + bent over row + RDL
 -  1 set w/empty bar, 1 easy set, 1 moderate set

then, 

5 sets of each movement, resting 2:30 between each; 

30 sec frog hop
30 sec rest
 +
30 sec row
30 sec rest or easy stroking
 +
30 jump switch lunges or jump squats 
30 sec rest
 +
30 sec DB man makers
30 sec rest

post rep score for each movement to comments