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 @60-65% 1RM and increase a little when reps go down.

B) Strict press
4x4 @78-83% 1RM
Rest 2,5-3min

3 rounds for quality:
8-10 ring row (inverted)
8-10/side one legged BD/KB deadlift