Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
25 plate hops
10 GTOH + Halo with plate
8-10 burpee pull ups

Strenght
Tempo Speed Bench Press 5x3reps @55-65% (2-3 sec lowering down and fast up)
Perform 3 weighted strict chin ups as fast as you can on pull part @20-40% of 1rm
rest 3 min
Strict HSPU 3-4xquality set (try to push up semifast) (target reps 6-12 and leave 1-3 reps=
rest as needed bwn sets

Metcon
8-10 rounds 20s on / 20s off
odd : double unders
even : burpees
rest 3 min
8-10 rounds 20s on / 20s off
odd : air squats
even: toes to bars
rest 3 min
8-10 rounds 20s on / 20s off
odd: bike erg
even : c2b pull ups / pull ups
Masters 45+ 8 rounds so 4 sets each movement.
Purpose is to maintain fast pace always when moving and keep sets unbroken if possible!

Optional Accessory Work
3x2/2 kb tgu @moderate weight
3x12-15 reverse hyper
rest 1.5-2.5 min bwn sets