Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 Hand Release Push Up
10 glute bridges
10 air squats

Metcon
3 Sets
Buy In: 800m Run @easy to moderate pace
then 3/4 rounds (masters 45+ = 3 rounds)
5 pull ups + 10 push ups + 15 air squats
rest 3 min bwn sets
Scale reps down to 3-4 pull ups + 6-8 push ups to keep feeling that you dont have to push too hard on deload.

Strenght
3-3-2-2-2 reps of Pause Front Squat @50-55-3x60% of 1rm front squat
perform 3 sharp box jumps after squat set
rest 2-3 min bwn sets

Accessory Work
2x20 double db incline bench press @light/moderate weight
2x20 double kb front rack step back lunges @2x12/2x16kg's (10 per leg)
2x30-45 sec of knee tuck hold on pull up bar
rest 1-2 min bwn sets