Warm Up (15min)
2 rounds
2 min cardio
10 step back lunges + 10 glute bridges
10-15 goblet squats
10+10 plate press
:20-30 knee tuck hold
then some squat mobility and start workout sets

Strenght (25-30 min)
Back Squat 12-10-8 and last set 8-12 reps , building in weights.
rest 2-3 min bwn sets
Shoulder Press 3x8-12 reps
rest 2-3 min bwn sets

Wod
For 12 minutes (target is 3-4 rounds)
10+10 suitcase deadlifts
10+10 half kneeling press
16-24 alt leg v-ups