Warm Up
3 rounds
1 min row
8/8 single leg hip bridge (banded)
16 banded air squat
8/8 side plank hold + rotation

Strenght
FS/BS Squat Program Practise 3
3 sets of 7 front squats + 13 back squats @65-70% of 1rm front squat
rest 3-4 min bwn sets
Power Snatch 3x6@65-70% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@65-70% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon
3-5 rounds
21/16 cal air bike (masters 45+ 18/14 calories)
12-18 toes to bars
30-60 double unders (max reps in remaining time of 2.5 min cap)
rest 1min bwn rounds (time cap 2.5 min each interval )

Optional Accessory Work
3x10/10 upright row + 10 reverse flyes with light dumbbells
3x10/10 kb side bents + :30 reverse chinese plank
rest 1-2 min bwn rounds