Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
10 ring rows
:30 Side Plank Hold R/L
then some front rack&overhead mobility as needed and warm up sets

Strenght
Front Squat 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Push Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
3 rounds for time
20/15 kipping hspu
20/15 c2b pull ups / kipping pull ups
20/15m double kb/db front rack lunge walk @rx weights
time target 10-13 minutes, time cap 15 minutes.
smart break on gymnastics movements, example 3-6 rep sets with small calculated breaks, it will feel easy at first round,
but remember there is 2 more rounds to come.
try to get lunges unbroken or with 1 small break at turning point if it allows you to keep speed better.
hspu shouldnt take longer than 1.5 min, same with c2b or pull ups, choose the rep scheme that way.
masters 45+ / scaled 15 reps or meters.

Optional Accessory Work
2-3x8+8 bulgarian split squat
2-3x8+8 single arm db press
2-3x15-20 ghd hip extensions
rest as needed