A. Back squat
Every 2 min for 12 min
5-3-1-5-3-1

Add 2.5-5kg to your starting weight from last week and build to heavy single in waves. After 3rd set drop the weight back to the weight you did for 3 reps and do it for 5 reps and start building up again.
For example
5 x 60, 3 x 70, 1 x 80
5 x 70, 3 x 80, 1 x 90

Make sure you leave at least one rep in on the last set. Just working up to heavy single not maxing out

B. Every 1:30 for 18 minutes
1 min row
1 min Lateral raise / hold
1 min Du’s
1 min banded side steps