Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x1reps@75-85% of 1rm
go new set every 1-1.5 minutes
Weighted Strict Chin Ups 5x1reps@60-70% of 1rm
go new set every 1-1.5 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon (Time)

10 Thruster (52.5/35kg) (MASTERS 45+/SCALED 8 REPS OF THRUSTERS)
500/425m row
10 Thruster
500/425m row
10 Thruster

Rest 5:00

10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS

Accessory Work
2-3x20m backwards sledge pull
2-3 x 10 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed