Warm Up
2 rounds
2.5 min air bike
20 banded side steps (in place)
15-20 banded glute bridge/banded air squat on second round
7-10 burpees
15-20 hollow rocks

Strenght
Tempo Back Squat 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Tempo Bench Press 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Start moderate around 50-55% of 1rm and build to heavy means there is 1-2 reps in tank on last set.

Strenght/Condition
3-4 sets
Toes to bars x 8-16 reps + Double KB Front rack lunges x 8-12 reps @16-24/20-32kg's
rest 1-1.5 min
C2B or Pull ups x 8-16 reps + Double DB Incline Bench press x 8-12 reps @10-15/20-25kg's
rest 1-1.5 min

Metcon
3 rounds for time
16/20 calories air bike (masters 45+/scaled 12/16) time must be under 1.10 on each round)
12-20 wall ball shots (hit what ever gives you to keep it unbroken set)
40-80 double unders
time target for metcon 6-8 minutes go for 2-2.5 min 40s per round pace.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching