Warm Up
2 rounds
1 min rowing
1 min ski erg
10m inch worm
10-15 push ups
10+10 single leg rdl
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Bench Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For time
21-15-9 reps
dumbbell snatch @15/22.5kg
lateral burpee over dumbbell
rest 3 min
9-15-21 reps
lateral burpee over dumbbell
dumbbell snatch @15/22.5kg

Masters 45+/scaled version 15-12-9 and 9-12-15 reps.
Time target per set 4.5-5.5 min.

Optional Accessory Work
2-3x8+8 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x8 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed