Simple

Swing 12, 12, 16, 24, 12   #24 kg felt heavy, but doable, ... need such a weight from time to time
Getup 12, 12, 16, 16, 12   #16 kg felt easy, 2 sets with no rest + exxentric press easy, WTF?!

GSQ Curl 16, 24
GSQ 32   # "90% is surgical", Pavel ... note to self: once a month 32 kg for me?!

this agrees very will with constant weight training, solidify your gains.

Bulk in the 70% range, 1/3rd, is about 8 reps, maybe 10, Pavel