strength

Deadlift
strength 6*3
hypertrophy 7*6(45sec rest)

accessory

3 sets of 8-12 reps
T-bar rows
Single legged deadlift (double DB or barbell)

workout

16 min EMOM
Min 1: Skin the cat/hanging tucks/floor roll ups
Min 2: strict HSPU/pike HSPU/ z-press
Min 3: 5-10 wide grip pull ups
Min 4: Chinese plank (across 2 benches/boxes