Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict pull ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 10+10+8+8 reps@60-65-70-75% of 1rm
perform 6-10 strict pull ups after BP with 5/10kg extra weight or bodyweight
rest as needed bwn sets

Part 2
3-4 sets
6-12 strict hspu (use abmats for help to get minimum 6 reps in unbroken)
perform 2-3 rope climbs after strict hspu sets
rest 2-3 min bwn set

Metcon
6-8 rounds
16/20 calories echo bike
16/20 calories ski erg
16/20 calories rowing
rest 2 minutes after full round
masters 45+ / scaled calories are 14/18.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
1:00 bear hug sandbag hold
perform 1 squat every 6-10 sec (6-10 reps)
rest 2-3 min bwn set