Warm Up
2 rounds
2 min running/air bike
5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 24 or 32 (3-4 rounds)
1) wall ball shots x 10-15 reps
2) dumbbell snatch from floor x 4-5 reps + push press x 4-5 reps @2x rx dumbbells
3) push ups x 6-10 reps + kipping pull up x 4-6 reps (ei perhosta)
4) toes to bars x 10-15 reps
5) box jump overs, step down x 8-12 reps @50/60cm
6) weighted box step overs x 6-8 reps with rx db's
7) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
8) double unders x 20-30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk