A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 1 rep @ 80%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 3 reps @ 70%
C.
Every 2:30, for 12:30 (5 sets):
Bench Press x 2-3 reps @ your 5-RM weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds