Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for back squat 4x3-5 (increasing weights)

Workout

A) Back squat
5x4 @77%+
Rest 3min
Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
6 strict chest to bar chin-up
8 dip (ring / bar / box)
2min rest

C) Banded accessory 3 rounds for quality
10-15 biceps
10-15 triceps
10-15 face pull