Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/air bike
10 scap push ups
10 Scap Pull Up
8+8 kb bottom up press
8 box jump, step down (50cm)
4 burpee pull ups

Strenght
3 push press + 3 push jerks
3 push press + 3 push jerks
2 push press + 2 push jerks
2 push press + 2 push jerks
1 push press + 1 push jerks
1 push press + 1 push jerks
rest as needed bwn sets.
build in weights, start @55-60% of 1rm push press leave 1-2 rep
in tank on last set.

Gymnastics
3-4 sets
15/12 calories of easy echo bike
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
12/10 calories air bike
12 thrusters @42.5/30kg (masters 45+ 35/25kg)
Max reps of hang power snatch in remaning time in with same weight