Warm Up
Foam Rolling overall full body
Band Pull Aparts + Banded Hip activation
2 rounds
2:00 bike erg or air bike
10m inch worm
5 burpee pull ups
10 scapula rolls + 5/5 single arm ring row + 10 ring row
10-20 walking lunges plate oh @5-10/10-15kg
2 wall walks
then some overhead and lunge/hip mobility, test workout movements and start treshold training

Workout 1
3-4 rounds for quality (masters 45+ = 3 sets)
8-12 pull ups or c2b pull ups
5+5 single arm db OHS @RX weight DB (scale this to barbell ohs if need to OR USE lighted DB/KB)
7.5-15m hs walk / 3-4 wall walks
5+5 single arm db oh lunge walking @RX weight DB
8-12 toes to bars
rest 1:1 bwn sets

Workout 2
3-4 sets (masters 45+ = 3 sets)
12/15 calories of bike erg @moderate pace (800-1000/1000-1200 cal)
8-12 kipping hspu (use deficit if need to)
12-15 ghd sit ups
2-3 rope climbs (hit next climb after 10-20 sec rest)
rest 1:1 bwn sets

Cool down mobility for 5-10 minutes light cardio and some short streching if feeling like it