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 8-12 reps
2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
3) push ups x 4-8reps + 4-8pull ups/ ring row
4) db snatches x 8-12 reps (rx db)
5) rest minute
6) box jump, step down x 8-12 reps @50/60cm
7) weighted box step ups x 6-8 reps with rx db's
8) burpee c2b pull ups/pull ups x 3-5 reps
9) toes to bars/ strict knee raises x 8-12 reps
10) rest minute

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