Warm Up
Foam rolling and Activation drills/streches as you like
then
2 rounds
1 min easy + 30s moderate + 15s fast ski
1 min easy + 30s moderate + 15s fast air bike

Metcon
2-3 sets, go new set every 10 minutes
21-15-9 reps
Calories Ski
Calories Air Bike
Women Calories 17-12-7
Masters 45+ / Scaled men go women RX calories and Masters women/scaled go 14-10-6 calories
time target is under 7 minutes each time and it should come with moderate-mod/fast pace.

Weightlifting
3 sets 2x snatch drop + 2 pause ohs @35-50% of 1rm
3 sets 2x flat foot power snatch + 1 flat foot snatch @35-50%
3-5 sets 2 power snatch + 1 snatch @55-75%
then
3-5 sets 3 power cleans + 3 front squats + 3 push jerks, build in 40-80% of 1rm power clean&push jerk

Midbody work
2-3 sets
25/25m suitcase carrying + 20-30 weighted russian twits with 5-10kg plate
rest 1 -2 min bwn sets

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