Work on that back!
After performing a proper warm up, the following workout should take no longer than 45-60 minutes. An example of an adequate warm up can be found here.
1.) BB Deck Snatch - 3-3-2-2-1-1-1 ascending
2A.) Trap Bar Deadlift - 4-6 x 3-4
-ascending, no rest
2B.) Box Jumps - 4-6 x 4-6, mid-thigh to hip height, full rest
3A.) Weighted Pull Ups - 4x8-10
3B.) Weighted Dips - 4x8-10
trying to use at least the same weight as last weeks 6-8 reps
4A.) Good Mornings, barbell & light/mini bands with necessary weight- 3x8-10
4B.) Bent Over Rows - 3x12-20
5A.) Elbow Plank (weighted) - 3 x max time (find a weight that challenges you for a minute or so)
5B.) Rope/Towel Hangs - 3 x max time