Metcon (for quality and volyme)
emom 20 (5 rounds)
min 1 - 30-50 double unders
min 2 - 3-5 burpee pull ups
min 3 - 150m run on assault runner (or 10-15 box jump overs, step down) (choose the one you need more/is available)
min 4 - 5-10 kipping hspu's (you can use deficit also to get more challenge for you)