Warm Up
Band Pulls + Banded Hip activation
then 2 rounds
10-15 banded good morning
5-10 strict ttb / knee raises
10-15 ring rows
then some overall mobility and start workout

Metcon
1-2 rounds
3-4 min run @very easy + 2x5-10m hs walk or 2-3 wall walks rest 30s bwn set
3-4 rounds
3-4 min ski @very easy + 2x1-2 rope climbs, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 toes to bars , rest 30s bwn set
7-8 rounds
3-4 min ski @very easy+ 2x3-4 sharp burpee box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 50 minutes.