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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 - 4 sets x 12 reps

Set 1 - 60% of 1RM

Set 2 - 67.5% of 1RM

Sets 3+4 - 60% of 1RM

#2  BB Deadlift - regular tempo

Do as many warmup reps and sets as you like.

Work up to one moderate set x 14 reps.  This should be nowhere close

to a max set.  My recommendation is 55% of your 1RM. 

#3 Do 6 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 10 reps

Medicine Ball Wall Ball - 12 reps