Strength

Squat

Strength 3*5 (same weight across sets, aim to go heavier than last cycle)
Hypertrophy 3*8

Accessory

3 sets of
8-12 bulgarian split squats
8-12 reverse hypers or hip extension

Workout

16 min EMOM

1: Rope climb
2: Arm over arm sled
3: Ring push ups
4: Rest