Warm Up
3 rounds
1 min air bike
5 inch worm + push up
5+5 squat strech / 5+5 lunge elbow strech / hip switch 5+5 reps
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Strenght
Pause Front Squat
5x3reps@60-70% of 1m
rest 2-3 min bwn

Metcon
4-5 sets, go new set every 3 minutes (12-15 minutes)
12/15 cal air bike (masters 45+ 10/13 calories
12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
go at 80-85% effort, time target sub 2 min 10 sec per round

Accessory Work
3 sets of
16-24 weighted cossack squats @5/10kg
10-12 double db row @15/22.5kg's
32-48 weighted ukraine twists @5/10kg (jalat ilmassa)
rest 2 min bwn sets