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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 with 35% of 1RM

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

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

Sets 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

Run                                            500-400-300 meters

DB Farmer's Carry                       50-100-150 meters

DB Thruster                                 24-20-16 reps

Pullup                                         12-16-20 reps

24" Box Jump                              20-16-12 reps

American Kettlebell Swing           16-20-24 reps