Skillwork.
Barbell Back Squats
6×6
Build to heavy.
Drop set last set.
Then
Bulgarian Split Squats
4×12
Heavy Enough
Conditioning. (set INT timer 45 rds of 20 sec work 10 sec rest) (17:30 min)
Tabata (8 rds 20 sec work/10 sec rest) (40 se rest between tabatas)
Dips (bench, matador,rings)
Pull Ups.
Close grip push ups.
KB Goblet squats