Part 1:
20 mins
Squat (Back or Front)
5RM
2 x 5 @ 85% of 5RM

Or

20 rep squat program
Then
3 x 20 Back Ext

Part 2:
12 minutes on the clock:
Row 2000M
AMRAP
8 kettlebell swings (32/24kg)
4 handstand pushups