I use cfop method with 4 look last layer but i average about 45 seconds. How can i get to sub 30? What should i do?

Ive been cubing for 3.5 years with my Diansheng solar s3m and i average 21 seconds in 200 solves

My record single is 11.52 pls help how to get consistently below 20

AND the time that made me cross the 14-second ao100 boundary is my current fullstep PB! My actual pb being a 9.298 PLL skip.
Scramble: B U2 B2 U2 R F' L' D F2 R2 L2 D' R2 D' R2 U F U B'

Edit: Added that it’s the ao100 sub-14 boundary that I crossed