Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats + 5 squat jumps
10 ring rows + 5 strict pull ups
30s ring plank hold + :30 Side Plank Hold R/L
then some front rack/oh mobility as needed and warm up sets

Strenght
Front Squat 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes
Push Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
5 rounds for time
25/20 calories air bike (masters 45+ 20/16 calories)
8 bear hug sandbag squats @68/45 kg and masters 45+= 50-60/35-40kg
10-15m hs walks or 3-4 wall walks ( target is no more than 1 min for this movement)
time target 12-15 minutes for this workout, keep mod/fast pace on assault bike (20 min pr pace is good goal)
hit sandbag squats unbroken and wall walks with your good pace, keep quality on that wall walk movement.

Accessory Work
2-3x12+12 bulgarian split squat
2-3x12+12 single arm db press
2-3x15-20 ghd hip extensions
rest as needed