Treeni 3
Warm Up
3 rounds
1 min cardio row/bike/run/ski
12 cossack squats
8 wall squats
4 inch worms
and some mobility for Squat/Press.

Strenght
Back Squat 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Shoulder Press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3x12-15 heavyish american kb swings
3x8-12 banded strict c2b chin ups + 12-15 bench dips
3x10-15 v-ups + 15-20s hollow rocks + 15-20s flutter kicks
rest as needed