Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Weighted Strict Chin Ups 5x5reps@40-50% of 1rm
go new set every 2-2.5 minutes
you can go this also as superset and then go new set for every 2.5-3 minutes.

Metcon
2 rounds for time
20/16 calories of air bike
20 Pull Ups
rest 3 min
2 rounds for time
16/12 calories of air bike
15 Chest to Bar
rest 3 min
2 rounds for time
12/9 calories of air bike
10 Bar Muscle Up (Burpee Pull Up)

Masters 45+/scaled reps for pull ups/c2b/bmu or bpu are 16-12-8.
time target per set is 3-5 min
6 min time cap on each part. so max total time 24 minutes .

Accessory Work
2-3x12 reps of walking lunges with dumbbells farmers hold, you choose weight
2-3 x 6 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed