Warm-up:
2x5 pushups/situps/squats/pullups
dynamic squat stretching

3x5 low-bar back squat (5x45, 5x95, 3x135, 1x185 then 3x5x195)

3 rounds:
5 hamstring curls L (35)
5 hamstring curls R (35)
30 s pinch grip plate hold (2x45)
10 standing plate twists (45)

Squat loads slowly creeping up, almost stalled on the last rep of the last set but feeling steady at the heavier weights. Go to 200 next session.