Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
5+5 squat strech
7 inch worm with puish ups
7+7 Single leg rdl with kb
7+7 kb bottom up press
7 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x5 reps (3:2:1:X)
@50-60% of 1rm
rest 2-3 min

Back Squats 3x5 reps (3:2:1:X)
@50-60% of 1rm
rest 2-3 min