Warm Up
3 rounds
1 min air bike
8+8 suitcase deadlifts
8+8 single arm push press
8 box jump, step down
16 heel over db's

Strenght
3-4 sets of
8 deadlifts @60-70% of 1rm + 8 high box jumps 60/75cm
rest 2-3 min bwn sets

Intervals
3-4 sets
1 min on / 1min off
air bike @fast pace (target 300/400+ watts)

Metcon
3-4 sets
2 min on / 1 min off
12/10 calories air bike (masters 45+ 11/9) @mod/fast or fast pace (max 45s)
5 power clean&jerks @40-50% of 1rm clean&jerk
max reps burpee box jump, step down. in remaining time (target 7-10 reps) 50/60cm

Accessory Work
2-3 x 15 laying knee curls on rower + 12-15 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab crunches
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching