10min skipping for your warm up

1min Rest in-between sets unless specified 

Exercise
Bench Press
3x 12
Tuck elbows slightly in, it will take out a lot should activation
Dumbbell Jumping Squats
3×20
The heaviest weight you can do for 20 reps , squat deep and explode up as high as you can , catching the landing on a soft squat
Push Ups
3×20
Hands outside shoulder width and chest a fist away from the ground
Hang cleans
3×10
Start the bar above the knees , powering it up onto your shoulder pushing your elbows then back down again keeping it above the knees
Overhead press
3×10
Push the bar directly over your head griping it just outside shoulder width
Barbell Lunges
3×20 steps
Keep barbell on top of your upper back for the walking lunges, the bar can’t touch the floor through all these movements
Peck deck fly
3×20
Keep chest up, shoulders retracted and arms slightly bent , on the contraction of the movement make sure you contract