Warm Up
3 rounds
45s run
45s row
45s air bike
15 sec switch time, add speed during rounds.

2 rounds
5 bodyweight kang squats
5+5 big arm circle with 1.25/2.5kg plate (slowly)
10 kip swings
10 hollow rocks
10 goblet squats @12/16kg

Some squat and overhead mobility of your choise (5-10 minutes and start workout)

Metcon
Easy Pace Cardio for 38 minutes
0-12 min
Run on Assault runner
perform 8-12 toes to bars every 2 min (2,4,6,8,10 mins so total 5 times)
rest 1 min
14-25 min
Rowing
perform 5+5 single arm db thrusters @15/22.5kg (16,18,20,22,24 min so total 5 times)
rest 1 min
27-38 min
Air Bike
perform 5+5 single arm db OHS @15/22.5kg (29,31,33,35,37 min so total 5 times)

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 upper trap smash with barbell
1+1 min forearms smash with barbell