Warm Up
2 rounds
2 min air bike or rowing
15 glute bridges + 15 air squats
5 burpees + 5-10 push ups
:30 Side Plank Hold R/L
then some mobility for squat and bench press

Strenght
Tempo Back Squat 3x5 reps, build to moderate heavy 5 rep sets (3 sec down and up)
rest 2-3 min bwn sets
Tempo Bench Press 3x5 reps, build to moderate heavy 5 rep sets (3 sec down and up)
rest 2-3 min bwn sets
Start moderate and build to Moderate heavy means there is 3-4 reps in tank.

Accessory Work
3-4 sets
Double KB Front Squats x 10-12 reps
Double DB Incline Bench press x 10-12 reps
rest 2-3 min bwn sets

Metcon
3 sets
3 rounds of 3 pc @60/40kg + 6 push ups + 9 air squats
rest 1 min bwn rounds
Masters 45+ do = 2+3+2 rounds, total 7 rounds. Masters weights 52.5/35kg.