Choose from:
Back Squat, 
Deadlift, Pull up / chin up
Bench press

A) Working sets (20-25min)


4x3 @80-85%
2-3sec tempo alas + 2-3sec Pause
Rest 2-3min btw

B) Accessory (15-20min)

BS:
3-4x 10x alt. Zherzer lunge
3-4x
10+10x Banded hip flexors (hip thrust position)
15-20x Calf raises

DL:
3-4x 10+10x Bulgarian deadlift
3-4x
10-12x Gorilla row
40-60sec Heavy farmers carry

BP:
3-4x 8-10x Inverted row
3-4x
8x DB shoulder press
8-14x Lateral flies

PU:
3x 5-8x BB Bent over row
3-4x
20-40sec L-sit hold
10-15x Banded face pull