Warm Up
2 rounds
2 min row
10+10 suitcase deadlift @ 10/15kg
10+10 single arm upright row
10+10 half kneeling press
8 wall squats
8 wall ball

Metcon
Every 3 min for 12 minutes (4 sets)
16/20 calories of rowing (masters 18/14)
8-12 wall ball shots @14/20lbs
rest 5 min
For time
64/80 calories of rowing (masters 45+ 56/72 cal)
32-48 wall ball shots

Strenght
Every 1.5 min for 4 times
Flat Foot Power Snatch + Flat Foot Hang Snatch 2+2reps@35-50%
Every 1.5 min for 8 times
pause on knee 2sec then power snatch + hang snatch @50-80% of 1rm
then
3-4 sets to build heavy set for 2 pause back squats + 2 back squats @50-75% range.
rest 2-3 min bwn sets

Accessory Work
3 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching