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 @65-70% 1RM and increase a little when reps go down.

B) Strict press
5x3 @81-86% 1RM
Rest 3min

C) 3 rounds
6-8 ring pull-up / assisted chin-up
10 lateral raises
30s jumping lunges
Rest 2min