Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-10 tempo db bench press @RX DB's , rest 30-45s bwn set
Rounds 3-4:
2-3 min bike @very easy/easy + 2x8-10 ghd sit ups, rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x5 burpee + 10 kb swing @16/24kg , rest 30-45s bwn set
Rounds 7-8:
2-3 min run or jump rope @very easy/easy + 2x6-8 db snatch @RX DB, rest 30-45s bwn set

Accessory Work
For Quality
3 sets
3-5 wall walks
2-3 rope climbs
30 weighted russian twists + 10-15 tuck ups
rest as needed