Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 4x6+6reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips 5x5reps (2-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
2 sets
9 min amrap / 3min rest bwn amrap
Buy in : 2 rounds
40/32 cal rowing and masters 45+ 35/26 calories rowing
15 double db bench press @15/22.5kgs (masters 45+ 12 reps of bench press )
then remaining time do max reps of 1st round = ghd sit ups, 2nd round burpees to target above (pull up bar)

Accessory Work
2-3x10+10 barbell suitcase deadlifts
2-3x10 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x10 barbell bicep curls, controlled tempo on down, faster up
rest as needed