Metcon
Every 5 min for 20 minutes (4 sets)
20/16 cal ski
10 single arm kb oh lunge @16/24kg (right)
10 burpee box jump overs @50/60cm
10 single arm kb oh lunge @left 24kg (left)

so lunge steps in place, not walking lunges. alternating legs.
Keep fast pace on ski, target about 1 min.

target time is sub 2.5 min, cap 3 min on each set.
Score is total time of all intervals.

before metcon do normal prepping for the workout, test movements. before starting wod do :
8/10 calories ski + 4 lunges + 4 burpee bjo + 4 lunges

Cool down
2-3 min light cardio
1+1 min pigeon pose
1+1 min banded bully strech
1+1 min tricep strech