Warm Up
2 rounds
2 min cardio
3-5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 20 (2 rounds)
1) wall ball shots x 6-10 reps
2) dumbbell power cleans from floor x 4-8 reps @rx dumbbells
3) push ups x 4-6reps + ring row x 4-6 reps
4) db snatches x 6-10 reps (rx db)
5) rest minute
6) box jump, step down x 6-10 reps @50/60cm
7) weighted box step ups x 6-8 reps with rx db's
8) burpee pull ups x 3-5 reps
9) strict knee raises x 8-12 reps
10) rest minute

Cool down
5-10 min recovery bike / air bike / jog&walk