Strength:

Front Squat
205# x5
225# x5
245# x5
265# x5
280# x4

Jerk
185# x3
135# x6

DB Incline bench
2x55# x12
2x55# x10

Pushups
bw x15
bw x12

Hammer strength seated dip
140# x8
140# x10

t2b
bw x13
bw x10

Forearm/grip work 5min
Stretch 10min