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 / 2 min off
2x1 min on / 1 min off
air bike, bike erg, run, ski or rowing
start with moderate pace and keep 1-1.5 min rounds fast pace, that 2 min round is mod/fast pace.

Accessory Work
3-4 sets
8-12 weighted farmers hold walk lunges
8-12 hardened ring row
16-24 weighted russian twits + 8-12 tuck ups
rest 2 min bwn sets