Metcon
3 sets
12-15 wall ball shots
15-20 ghd sit ups
12-15 wall ball shots
15-20 toes to bars
rest 1:1 bwn sets

Wall ball shots should be unbroken sets like ghd sit ups. Try get good amount of reps at once on toes to bars. Your midbody/hip flexors are a bit sore on that point and heart rate is up but try to get ttb's done in 2-3 sets.

Time target 3-4 min, cap 5 min.