strength

squat
Strength 5*3
Hypertrophy 3*12 (45sec rest in between sets)

accessory

3 sets of 8-12 reps

DB step ups
weighted glute bridge(shoulders on floor)

workout

In pairs for max reps and time (holds)

P1: chin over bar hold
P2: strict HSPU/pike push ups/Z press
P2: Chin over bar hold
P1: strict HSPU/pike push ups/Z press

P1: Ring/P bar support
P2: Supine ring rows
P2: Ring/P bar support
P1: Supine ring rows

3 rounds with minimal rest