Warm Up
3 rounds
12/10 ski or row (add speed each round)
6-8 inch worm + push up / burpees / bench press with barbell x 10-15 reps
12-16 band pass throughs /ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Bench Press 3-3-2-2-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!
After 1 rm testing perform : 2x12-15 double db bench press (2 heavy sets)

Metcon
4-5 rounds (masters 45+ = 4 rounds)
250/200m ski
6-8 burpee pull ups
8 deadlifts @50% of 1rm

rest 4 min

4-5 rounds (masters 45+ = 4 rounds)
250/200m row
6-8 bar muscle ups or c2b pull ups
12 wall ball shots (rx + options go heavy wb?)

Optional Accessory Work
2x12-15 barbell tricep turns
2x12-15 barbell bicep curls
2x12-15 plate behind neck ghd back extensions
rest as needed