Warm Up
2 sets
2:00 cardio machine
20 plate hops
10 GTOH with plate
5 scap pull ups + 5 kipping
5 inch worm with push up
5 dynamic squat strech
then
prep for metcon, going like 3 sets 6 db snatch + 3 burpee box jumps
increased weight/intensity each round

Metcon
3 sets
12-9-6 reps
Single arm DB Devils press @12.5-15/20-22.5KG
toes to bars
Box jump overs @50/60cm
rest 5 min bwn set

time target on each set is sub 6 minutes, cap 8 minutes Goal is also hit unbroken set on each time. Dont start first set all out, push a bit more on second and last round.
scaled reps 9-7-5 reps.

Midbody work
3 sets
20 weighted cossack squats
10+10 windmill @light/mod weight
10+10 single leg calf raises (use 15-20kg plate as raiser
rest 2-3 min

Cool down
2-3min light cardio
1+1 min adductor smash with roller
1-2 min v-sit strech
1+1 min pigeon pose strech (pakara/lonkankoukistaja venytys)