Warmup:
2 rounds
10 squats
10 pushups
10 situps

pullups
5-4-3-2-1

Squat:
5 rounds
20kg x 5
20kg x 5
30kg x 3
50kg x 3
60kg x 3

3 rounds
20m walking lunges w/12kg DBs
alternating pistols 4/6/8

Hamstring machine
30kg
3x10

Deadlift
4 rounds
50kg x 5
85kg x 2
75kg x 3
75kg x 3