Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on Pause OHS
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Shoulder Press (pause on front rack before each rep)
3x8reps@35-50% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
1 round of movements @6/8 cals and 6-8 reps on db movements

Metcon
18 min emom (3 rounds)
1) rowing x 15/12 cal (fast)
2) db thrusters x 10-15 reps @10-12.5kg/15-17.5kg's
3) bike erg x 15/12 cal (fast)
4) double db deadlift x 10-15 reps @15-17.5/22.5-25kg's
5) ski erg x 15/12 cal (fast)
6) z-press x 10-15 reps @5-7.5/10-12.5kg db's (controlled all the way, good lockout)
Masters 45+ 14/11 calories.
Cap at 50 seconds on machine.