@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5+5+5 Wall Squat (try without shoes)
2) 10 Banded Bench Press (hang load to barbell with bands)
3) 5 High Box Jump
4) 5+5 Single Arm KB/DB Overhead Squat (if you are mobile do 10 double OHS)
5) 10-30sec L-Sit (parallettes)
6) 30 Banded KBS (eyelevel)