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 (3 rounds)
1) double kb thrusters x 8-12 reps @16/24kg's
2) double kb hang cleans x 8-12 reps
3) 3-5 pull ups + 6-10 push ups + 9-15 air squats (sub 50 sec)
4) toes to bars x 10-15 reps
5) burpee box jump, step down x 4-6 reps
6) weighted box step overs x 8-12 reps with kb's (50cm)
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