Warm up
5 min easy cardio
5 min mobility work for box jumps, ww, hps and rope climbs
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 box jump overs
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 2-3 wall walks
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 hang power snatch @15-25/20-35kg
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 1 rope climb or 1-2 lower rope climbs
1 min rest bwn "parts"