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Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 7 sets x 3 reps

Set 1 - 85% of 1RM

Set 2 - 92.5% of 1RM

Sets 3 to 7 - 85% of 1RM

#2  BB Romanian Deadlift 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight then add weight each set. 

#3  Do 3 rounds of:

DB Farmer's Carry              200-150-100 meters

Regular Pushup                 15-30-45 reps

Air Squat                            60-40-20 reps

Pullup                                10-20-30 reps

Run                                    400-300-200 meters

Burpee                               10-20-30 reps

Also, do 30 reps each side of DB Ground to Overhead.  You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want.