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 36 at 75-85% effort (3 rounds)
1) double kb thrusters x 6-8 reps @16/24kg's
2) double kb hang squat cleans x 6-8 reps @16/24kg's
3) 3-5 pull ups + 6-10 push ups + 9-15 air squats (sub 50 sec)
4) rest minute
5) ghd sit ups or toes to bars x 10-15 reps
6) burpee box jump, step down x 4-6 reps (50/60cm)
7) weighted box step overs x 8-12 reps with single kb (50/60cm)
8) rest minute
9) double unders x 30-40 seconds
10) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
11) hs walking x 30-40 seconds
12) rest minute

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