Warm Up
2 rounds
25/20 calories of air bike
10/10 single leg hip bridge + 10 hip bridges with miniband
20 banded air squats
10/10 side plank hold + rotation with 2.5kg plate
:20 Hollow Body Hold
then some squat mobility and get to warm up sets

Strenght
3 sets of 2 Front Squats + 4 Back Squats @88-98% of 1rm Front Squat
rest 3-4 min bwn sets

Metcon
5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power snatches, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

rest 3-5 mins

5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power clean&jerks, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

Optional Accessory Work
2-3 sets double db row x 10-12reps @ heavyish weight
4+4 / 3+3 / 2+2 reps of tgu
rest as needed

OR DO some gymnastics skill training for 15 minutes (choose 1-2 area to practise)