Clean and Jerk 

5x1 CJ- rest 4 min

At 85-90%

Core Volume

Every 3 min x 4:
25 GHD
6 Super man raises

Friday Night Fight 

AMRAP15:
12 Strict HSPU
24 DL @ 225/155
12 CTB
24 BFB

Lower Accessory

Every 90 seconds x 6 sets:

4 Pistols with 10/5lbs DB out front
6 Wide Stance Squats @ 4040