Warm Up
2 min run + 2 min rowing + 2 min air bike
then mobility/activation for few minutes

Metcon
1-2 rounds
4-5 min run @very easy + 2x4-8kipping hspu, rest 30s bwn set
3-4 rounds
4-5 min run @very easy + 2x2-4 kipping bar muscle up or c2b pull ups, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 pistol squat/3-4 curtsy step down from box R/L , rest 30s bwn set
7-8 rounds
4-5 min run @very easy+ 2x5 sharp box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 60 minutes.