Warm Up (12-15min)
5x40s easy/20s mod/10s fast, rest 20s bwn sets
then some overall mobility and start metcon

Metcon (20 min)
3 min on / 3 min off
1.5 min on / 1.5 min off
2 min on / 3 min off
2 sets of : 1 min on / 1 min off
pick the cardio machine you want to practise

Accessory Work (15-20 min)
3-4 sets
8-12 weighted box step overs
6-8 strict chin ups (use band for help)
16-24 alt leg v-ups
rest 2 min bwn sets