Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
8 cossack squats
then take warm up set for deadlift 2 times and go for 5 reps.

Strenght
4x Supersets :
6-8 sumo deadlifts
6-8 seated db/kb strict press
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 double db power cleans + push press from floor
10-12 front rack step back lunges
16-24 alt leg v-ups
rest 2-3 min bwn sets