Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
4x5 @75-78%
2-2,5min rest between the sets

B) Bench press
4x5 @75-78%
2-2,5min rest between the sets

C) 3 rounds for quality
8-10/side one arm ring row
12-15 DB pull-over
40-60s hip thrust hold (weighted)