Warm Up (all with 5-15kg plate)
2 rounds
30 plate hops
10 gtoh + halo /10+10 halos
10 gtoh/good morning
10 back squat / 10+10 atg split squat
then some mobility for overall and start workout

Metcon (zone 1-3)
3 rounds
3-4 min recovery pace echo bike (130-180w/150-200w)
2 legless rope climb or normal rope climbs rest 30-45s bwn rep
3-4 min rowing (easy recovery pace s/m under 20)
2x8-12 pistol squats (rest 30-45s bwn)
3-4 min recovery pace echo bike (130-180w/150-200w)
2x5-10m hs walk with 30-45s rest bwn or 2x2-3 wall walks with rest 30-45s bwn
3-4 min rowing (easy recovery pace s/m under 20)
2x25-30m sb bear hug carrying, rest 30-45s bwn

you can also mix last third round by doing only bike erg instead of air bike and rowing.
Keep this session long and light!