2 sets for time
16/20 calories of air bike
15-20 push ups
30-40 air squats
40-60 double unders
30-40 air squats
15-20 push ups
16/20 calories of air bike
rest 1:1 bwn sets

Bike should be done under 1:15 so mod/fast pace
Push Ups is 1-3 sets, no worm push ups.
Air Squat steady pace and unbroken, shake legs before the DU's
try to relax your shoulder, catch you breath, and try to go unbroken set.
come back same way and try to maintain same speed. Both Intervals goal time is sub 7 min, cap 10min.

After Metcon do some OH mobility if need to and start warm up for OHS with barbell
then decide where to start first 5 rep sets and go up and make heavy single for the day.