Metcon
Tabata style working until 4 rounds is completed total
20sec of work resting 10 sec bwn
Pull ups or ring row
burpees
abmat sit ups
air squats
goal is to get 8-15 reps on each movement each time

Accessory Work
3 rounds
10+10 bodyweight bulgarian squats (slow down, fast up)
10+10 single arm upright row @10/15kg
20 birddogs alternating times
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)