Tempo back squat 8 tempo 3 down, 3 hold and 3 up with no extension.
Shoulder raise 8

X 4 rounds (add weight with a back pack or use what you have)

4 rounds
8/8 Bulgarian split squat
10 high pulls

Workout;
8 Min Amrap
20 air squats
20 tuck jumps
20 sit ups