Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Metcon
at 60-70% effort
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 C2B OR pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-15m hs walk or 3-5 wall walks, go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min