Warm-up:
200m run then 3rds of:
6 Banded Glute Bridge
7 OHS
8 Hollow Rock

Strength:
1a) Back Squat 5@ 65/70/75/80%
1b) Ring Pull-up x 5 (scale to horizontal ring row)

SQT
Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17

3 rounds for time of:
10 snatches (95/65)
200-meter sprint

Finish: 3 sets
DB/KB Row x 8 each
Superman x 12