Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Front Squat 3reps @50-55% to start and finish at 70-75%
Bench Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Sumo Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.

Accessory Work
3 rounds
10 heel elevated tempo goblet squat @12-16/20-24kg
5+5 half kneeling kb bottom up press @8-12kg/12-16kg
10 ghd back extension with 1-2 sec pause at end of each rep
rest 2 min bwn rounds

Metcon
15-12-9 reps ( masters 45+/scaled 13-10-7 reps)
burpees
toes to bars
wall ball shots
goal is unbroken sets and steady fast pace.