Warm Up
3 rounds
1 min run or bike erg
20-40 crossover single unders or single unders
4+4 single arm kb snatch
4+4 single arm kb clean&jerk
4 strict burpee + strict pull up
16 heel over kb

Strenght and Conditioning
Every 4 min for 12 or 16 minutes (3-4 sets)
250m running or 500m bike erg (target 1 min)
5/6 double kb snatches @2x12-16/20-24kg's (masters 45+ = 5 reps)
2-3 rope climbs

Every 4 min for 12 or 16 minutes (3-4 sets)
250m running or 500m bike erg (target 1 min)
5/6 double kb clean&jerks @2x12-16/20-24kg's (masters 45+ = 5 reps)
3-6 ring muscle ups

Every 4 min for 12 or 16 minutes (3-4 sets)
1 min max double unders
8-12 weighted box step overs
4-6 parallette hspu / deficit kipping hspu or strict hspu you choose

Accessory Work
3 sets
30-45s hanging from pull up bar
30-40m bear hug sandbag carrying
rest as needed