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

Metcon
Rounds 1-2:
4-5 min bike erg @very easy/easy + 2x2-5 ring or bar muscle ups (banded), rest 30-45s bwn set
Rounds 3-4:
4-5 min ski @very easy/easy + 2x4-6 medball side toss per side R/L , rest 30-45s bwn set
Rounds 5-6:
4-5 min air bike@very easy/easy + 2x8-12 db bench press + 4-8 c2b pull ups or pull ups, rest 30-45s bwn set
Rounds 7-8:
4-5 min rowing@very easy/easy + 2x40-60m farmers walk with 24/32kg kb's, rest 30-45s bwn set