Main:
Pendlay row 4x8
Incline DB row 4x10
Supersets:
Lat pulldown with BB curl 12-10-8-8
Back deltoids with DB hammer curl 12x4
Shrugs 3x8 with BB row 3x10

Front squats 4x8
Hip thrust 25-10-5-5
Bulgarian Split Squat 3x10
Finishing up with DB walking lunges 25 m to 15 box jumps x4

Incline DB bench press 12-10-8-6 (bring to failure)
Bench press 8-6 reps x 3 (each set to failure)
Z-press DB 6 reps each side x 3
Superset: DB tricep extension to DB flies
Amrap 8 min: Push press 5-dips 10-floor press 5

Strict- Assisted- or Weighted chip ups 3 x 5
Deadrow 10-8-8-6
Superset: Incline DB row with Pull over 3 x 10
Amrap 10 min: BB row 8-lat pulldown 8-singles 100-8 hammer curls
Finishing up with:hanging leg raises 8-toe touches 8-russian twist 8 x 4

Pin squats 4 x 6
Pause squats 4 x 4 with 5 s hold
Rdl 4 x 10
Walking lunges & Lateral lunges 3 x 10
Finishing off with a pump!

Tricep floor press 12-10-8-8
Straight BB tricep extension 3 x 10
Straight BB bicep curl 10-8-6-6
Incline DB bicep curl 3 x 10
Superset: Hammer curl with tricep extension 3 x 10
Core workout: 10 min.

Deadlift 5-5-3-3-3
Accessorie: Sumo DL 4 x 8 65 % 1 RM
One hand row 4 x 5
Back deltoids 4 x 12
Remainder of time: Build to a 1 RM Squat Clean

Back rack Lunges 10-10-8-8
Hip Thrusts 4 x 8
BB walking Lunges (3/4) 4 x 16
HIIT

Curls and stuff

Pin Press 5 X 3
Negatives 5 X 3 with 4,1,1,1 tempo
BB Strict Press 4 X 6
DB Shoulder Press 4 X 8