Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Pause Bench Press 6x6reps@65%, perform new set every 2.5 min.
perform 3-5 fast strict pull ups right after bench pressing
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate rowing @23-27 s/m (target 15/12 calories) masters 45+ 14/11
2) Bar Muscle Ups x 3-8 reps
2) 45s moderate ski erg (target 14/11 calories) (masters 45+ 13/10)
4) Dumbbell snatch x6-8reps @17.5-22.5/25-32.5kg

Optional Accessory Work
2-3x15-20 banded strict pull ups
2-3x15-20 reverse hyper
2-3x 15-20 v-ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed