Barbell Squat 2×5
Pause Squat 2×5
Eccentric Squat 2×5

superset with:
Incline DB Bench 6×7

10min AMRAP of…(holding plate entire time, guys:15kg, girls:10kg)
10 thrusters
40m lunge twist
10 delivery lifts (each side)
40m walking plate twists