Warmup: 20/20
Extended: Barbell Complexes

Strength: Work to 3 sets of 3-5 rep complexes
Deadlift, Row, Power Clean, Press, Squat (or Front Squat, or Lunges)

These should be heavy enough to make a dent but light enough that you won’t have to put the bar down.

Hypertrophy/Str & Mus Endurance: Work to 3 sets of 12 rep complexes

These should flat out suck.