Warm up

A) 6min erg
B) 3 rounds
8 good morning (barbell)
4 slow squat
4 push-up to downdog

B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

Workout

A) Deadlift
EMOM9
1-3: 5x
4-6: 4x
7-9: 3x
Start with @55-60% 1RM and increase a little when reps go down.

B) Strict press
4x5 @75-80% 1RM
Rest 2,5-3min

C) Every 3min for 3-4 rounds
12 steps front rack walking lunges
1-2 rope climb / rope lower