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
5x4 @78-81%
2,5-3min rest between the sets

B) Bench press
5x4 @78-81%
2,5-3min rest between the sets

C) EMOM9
1. DB push press
2. Ring row
3. Pistol squat
40s work / 20s rest