Warmup: 20/20 and…

Broken Down and Barrel Chested: 3 rounds of
Barbell Complex (95 up/65 up/45 up)
Bench 50% x 10
KB/DB Pulse x 12

20 minutes to…
Deadlift to Heavy Double (You should be warm enough to start at 50 or 60% x 4-5)
Rest 2-3 min
Drop 5-7% and do another double/triple

Got You Where I Want You
15-12
Goblet Squats
Pushups
Hold plank for # of seconds squats & pushups took you.   Table plank to protect low back if nec.