Strength

Bench Press
5x8 Heavy but not max

DB Bent over row
5x8 Heavy but good form

Power slamballs

4x10 Light 4-6kg
Catch on the bounce and try break the ball, full effort power.

Split leg Deadlift

4x10 each leg in split stance 60kg is good weight for focus on glutes and hammys.

10 Amrap

4 Strict hspu
8 TTB
Run 200m

Rest 5

Repeat