Age: 22
215lb
5'10"
Flanker

So I'll lay out my current program for you guys to take a look at and see what you think or if anything should be added/removed
Excluding warm up sets

Monday:
Warm up
Agility ladder

Power cleans 4x3
Bench press 5, 4, 3, drop set to failure
Front squat 4x3
Pull-ups 3xfailure
Decline sit ups 3x15(with weight) 1x30 (without)

Tuesday:
Interval training
Example:
5min warmup
5min interval
2min rest
4min interval
1:30 rest
3min interval
1min rest
2min interval
30s rest
1min interval
5min cool down

Wednesday:
Agility ladder
Deadlifts 4x3
Mil press 3x6
Split squat 3x8
DB incline bench 3x6-8
BB bent over row 3x5

Thursday: like Tuesday

Friday:
Agility ladder
Back squat 3x5
DB bench press 3x6-8
RDL 3x8
DB shoulder press 3x6-8
Chin up 3xfailure
Hanging leg raise 3x12 weight , 1x15 no weight

Sat/sun
Rest or long slow run

Been training for a long time and recovering fine from this and making gains