Warm up
2 rounds
1.5 min easy air bike
20 plate hops
10 Ground to Overhead with plate (10/15kg)
10 goblet squats
10 ring row
:30 wall walk hold

Metcon
5 rounds easy moving (easy pace cardio)
2 min easy pace air bike (men 200-250 watts / 150-200 watts)
16 russian twists with 5/10kg plate (controlled)
2-3 wall walks
8 wall ball shots
8 box step overs with med ball on shoulder
1-2 rope climb or 2-4 bar muscle ups
4+4 kb hang snatches + OHS @light/mod weight (first right hand all the reps , then rest a bit and left hand all the reps)

Accessory Work
Perform L-sit hold for 1 minute (partitioned anyhow, example 4x15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech