Warm Up
2 rounds
2 min cardio
5 russian baby strech
5+5 single arm press
10 goblet squats
5+5 single arm thrusters
15-20 hollow rocks

Strenght
Back Squat 5x1reps@80-90% of 1rm (2-3 sec lowering down on squat)
go new set every 1-1.5 minutes
Shoulder Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
15-12-9 reps
Double DB/KB Thrusters @ rx weights
toes to bars
rest 3 min
9-12-15 reps
toes to bars
Double DB/KB Thrusters @ rx weights
time target per set 4-5 min.
target weights 16/24kg's or 15/22.5kgs.
Masters 45+ / Scaled Version 12-9-6 reps.

Accessory Work
2-3x10+10 barbell back rack box step ups
2-3x10+10 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed