Part 1
Pause Back Squat
4-4-4-4

Part 2
Push Press
4-4-4-4

Accessory Work
For quality:
3 Dumbbell Rollbacks, pick load
3 Box Hamstring Curls
Hollow Hold, 20 secs
6 Dumbbell Rollbacks, pick load
6 Box Hamstring Curls
Hollow Hold, 20 secs
9 Dumbbell Rollbacks, pick load
9 Box Hamstring Curls
Hollow Hold, 20 secs
12 Dumbbell Rollbacks, pick load
12 Box Hamstring Curls
Hollow Hold, 20 secs
9 Dumbbell Rollbacks, pick load
9 Box Hamstring Curls
Hollow Hold, 20 secs
6 Dumbbell Rollbacks, pick load
6 Box Hamstring Curls
Hollow Hold, 20 secs
3 Dumbbell Rollbacks, pick load
3 Box Hamstring Curls
Hollow Hold, 20 secs