Warm Up
5 min of echo bike at easy to easy/moderate pace
band pulls + banded hip activation
3x10 lateral jumps + some core activations

Strenght
In the hole front squat 4x5reps@60-65-70-70%
rest 2-3 min bwn sets

Weightlifting
3x muscle clean + tempo power clean + tempo clean + clean @35-55%
3x power clean + hang power clean + tng clean @60-70%
3x power clean + tng clean @75-85%

Metcon
4 or 5 rounds for time at 80-85% effort (time target 18-22 min, time cap 25min)
30/24 calories echo bike (masters 45+ 27/21)
21 box jump overs @50/60cm (masters 45+ 18 box jump overs)
12 deadlift @70/100kg
deadlift should be unbroken set each time so maximum 50% of 1rm