3-5 rounds:
10 Prone Banded Shoulder Pass Through
10 DB Sidelying Shoulder External Rotation (light)
5/5 KB Windmills (Light weight, focus on control)
10 DB Lateral Raises
 (light weight)
- Rest as needed
- Focused and controlled!!

Warm Up
3 rounds
12/10 ski or row (add speed each round)
6-8 inch worm + push up / burpees / bench press with barbell x 10-15 reps
12-16 band pass throughs /ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Bench Press 3-3-2-2-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!
After 1 rm testing perform : 2x12-15 double db bench press (2 heavy sets)

Metcon
4-5 rounds (masters 45+ = 4 rounds)
250/200m ski
6-8 burpee pull ups
8 deadlifts @50% of 1rm

rest 4 min

4-5 rounds (masters 45+ = 4 rounds)
250/200m row
6-8 bar muscle ups or c2b pull ups
12 wall ball shots (rx + options go heavy wb?)

Optional Accessory Work
2x12-15 barbell tricep turns
2x12-15 barbell bicep curls
2x12-15 plate behind neck ghd back extensions
rest as needed

45 min PK
30s/1 min hang from the bar
30s+30s single arm plank
1000m row
100 rope jumps alternate legs / normal rope jumps
800m jog
30s ABH
20 walking lunges
50m farmer carry with light weight (kb, db or plate)
4 min bike

5 sets of Power Clean + Front Squat + Squat Clean
Sets 1-2: 2 @75% of 1RM Power Clean
Sets 3-4: 1 @80%
Set 5: 1 @85%
- Rest 2min btw sets

4x4 Muscle Cleans @70%
- Rest 2min btw sets

4x4
front squat (3s pause bottom of squat)
*3 high box jump after each set of squat

2-4rounds:

10-20s chin over bar
10-20s ring support
10-20 banded pull apart

8 min AMRAP
8 Dumbbell thrusters 2x22,5kg/2x15kg
8 box step overs with dumbbell 22,5kg/60cm , 15kg/50cm
30 Dus

A)
Big Clean Complex
* High Hang Clean + Hang Clean + Clean + Push Press
* High Hang Clean + Hang Clean + Clean + Push Jerk
* High Hang Clean + Hang Clean + Clean + Split Jerk

B,
Partnet wod (You GO , I Go)
For time
3 rounds
10 Snatch @60/43kg
10 Clean & Jerk @60/43kg
Timecap : 12 mins