3×5, Add 5 pounds to your last Squat workout.
3×5, Add 2.5 pounds to your last Bench Press workout.
Dumbbell Primal Complex
5 squats + 5 walking lunges per side +5 step ups per side, build to a heavy set. you have 4 sets to get there.
3×10 add 2.5-5% to what you did last.
EMOM for 8 rounds
100 yard sprint