Accessory Work
For Quality , not for time.
15-12-9-6-3
Deadlifts (102/70kg) or max 65% of 1rm deadlift.
30-24-18-12-6
Push Ups (push ups should be done max in 3 sets "one part" scale reps a bit or use 1 abmat for little smaller range of push up"

Cool down
2-3 min light cardio
1+1 min hamstring strech (light)
1+1 min forearm strech
1+1 min adductors strech (light)