Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min fast walk/jog/run
10 scap push ups
10 Scap Pull Up
10+10 kb bottom up press
5 sharp box jumps
5 burpee pull ups

Strenght
Build to heavy 5+5 rep set for single arm db or kb push press
then

3x5+5 reps of single arm db or kb snatch
rest 2 min bwn sets
then

prep for box jump overs + muscle ups/c2b pull ups for few minutes
and start

Gymnastics
3 sets
12-15 box jump overs, step down (50/60cm)
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 Prep:
2 sets
10 walking lunges , first round lighter weight, second wod weight
5 ttb
3-5 shspu
rest 1-2 min

Metcon

at treshold pace
buy in:
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)
then

21 toes to bars
15 shspu
15 toes to bars
12 shspu
9 toes to bars
9 shspu
then

buy Out :
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)

masters 45+ / scaled can use abmat on shspu or do kipping hspu.
RX Weight on db's