Warm Up as you like before metcon.

Metcon
3 rounds
800m run on assault runner
2x10-15 tempo db bench press @12.5-15/20-22.5kg's, 30-45s rest bwn set
3 rounds
1000/850m row erg
2x10-15 dumbbell deadlifts @17.5-22.5/27.5-32.5kg's, rest 30-40sec rest bwn set
3 rounds
2000/1700m bike erg
2x10-15 knee raises on ring support hold, rest 30-45 sec rest bwn set
All cardio with easy pace. Except every 3 minutes 10 sec speed up to sprint pace. Total time 62-70 minutes for metcon

Accessory Work
3 sets
45 sec of farmers walking with heavy dumbbells ( I used 45kg's)
3 ses
45 sec of front rack carrying with heavy dumbbells (I used 35kg's)
rest as needed bwn sets