Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x5reps@65-75% of 1rm snatch
go new set every 2-2.5 minutes
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Intervals
4 sets, new set every 4 min
odd rounds : 25/20 wall ball shots (masters 45+ / scaled do 20 wall ball shots) + 15 box jump overs 75/60cm
even rounds : 25/20 american kb swings @24/16kg (masters 45+/scaled 20 reps) + 15 box jump overs 75/60cm

(masters 45+/scaled : 60/50cm)
time target is sub 2 minutes on each round.

Accessory Work
2-3 x 25+25m suitcase carrying R/L
2-3 x 25+25m single arm kb oh carrying R/L
2-3 x 20-30 alt leg v-ups
rest as needed