Warm Up
3 rounds
15/12 calories air bike
20 banded monster walk in place + 10 band glute bridges
10/10 db suitcase deadlifts
:20-30 Hollow hold

Metcon
2 sets
2 rounds for time
25/20 calories air bike (masters 45+ 20/15 cal)
10 sandbag cleans @35/45kg OR 6 reps @45/68kg
time target 4-5 minutes, rest 1:1 bwn sets

Strenght
Pause Front Squat + Front Squat 4x2+2 reps @1x60and 1x65 and 2x70% of 1rm.
rest 1.5-2.5 min bwn sets
High Hang Clean + Hang Clean + Split Jerk 5x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3-5x2 reps @70-80% of 1rm
rest 1.5-2.5 min bwn sets

Optional Accessory Work
2-3x10-15 single arm db row R/L
2-3x10-15 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed