Warm up
3x40s easy/20s mod/10s fast cardio
then mobility for few minutes

Metcon
2 rounds
1:30 moderate pace
:45 easy pace
1:15 fast pace
:45 easy pace
1:30 moderate pace
:45 easy pace
rest 2.5 min bwn rounds. 1 round is 6.5 min work. you can switch machine and do 1 set for example with rower and one with ski erg.

Strenght
4-5 sets of
4-6 strict Chin Ups
8-12 Double KB/DB Front Squats
rest 2-3 min bwn sets and increase weight. first set light weights, second mod, and last 2-3 set heavyish.