Warm up
2 rounds
50 single unders
15 air squats
10 scap pull ups
5 inch worm with push up
into with cardio machine
1 min easy + 40sec moderate + 20s fast

Intervals
3 x 1.5min on / 1.5 min off
1 min fast + 30s moderate
alt time with partner

Strenght
Warm up lifts 5-4-3-2 reps
Thruster 5x1 reps, add weight to each set.

Metcon
10 times of 20s on / 20s off
odd : assault bike/row (faster pace)
even : kb swings
5x both