Warm Up
2 rounds
40s easy -> 20s mod -> 10s fast
ski
row
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Build to moderate heavy set of 10 pause snatch grip push press in 3 sets, starting with 25-30/35-40kg (pause at top on each rep)
then
Build to moderate heavy set of 10 zercher squats in 3 sets, starting with barbell 35/50kg or sandbag on shoulder squat R/L 5+5 reps
rest as needed bwn sets

Metcon
For time with 80-85% effort
21-15-9
single arm db oh lunge walk @rx db
9-15-21
toes to bars
21-15-9
db hang clean&push press alt hand @rx db
Masters 45+ / Scaled version 15-12-9 / 9-12-15 / 15-12-9 reps

Accessory Work
2 sets
15-20 banded strict pull ups + 15-20 band pull aparts
rest as needed