Warm Up
3 rounds
12/10 cal air bike (add speed each round)
12-16 hip bridges or 6-8 single leg hip bridges
12-16 air squats / cossack squats / squat jumps
12-16 band pull aparts /ring row/ band pulls
12-16 hollow rocks / alt leg v-ups / V-ups
then some dynamic squat mobility if needed and start Strenght training

Strenght
Front Squat 3-3-2-2-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!

Metcon 1
5x1min on / 1min off
15/11 calories air bike (women 300-450watts / men 400-550 watts first 15 cal faster pace then slow it down to fast pace
for rest of the time) (masters 45+ calories 13/10) (target is under 40 seconds for those goal calories.

Metcon 2
2 rounds for time
8 power snatches @35/52.5kg
8 bar facing burpees
8 power clean&jerks @35/52.5kg
8 bar facing burpees

Masters 45+ (30/45kg) and 6 burpees. RX+ 60kg if you want to challenge yourself. Time target 6-8 minutes.

Optional Accessory Work
2x12/12 bulgarian split squat (2 semi heavy sets)
2x15/15 single arm db row (2 semiheavy sets)
2x30 alt leg v-ups
rest as needed