Warm up
3 rounds
1:00 of bike erg/rowing/ski
30-50 single unders
5 dynamic squat strech
:30 Single arm DB/KB OH hold

Partner Workout
1-1,5-2-1,5-1 min of ergo work
0,5-1-1,5-1-0,5 min of shuttle run (10+10m)
Work alt time with partner!

Metcon/Accessory work (alt time one full round with partner)
3 rounds
3+3 single arm DB thrusters
20-30 double unders
6+6 single arm DB thrusters
20-30 double unders
9+9 single arm DB thruster
20-30 double unders

Keep working pace moderate, dont go all out. You can keep doing unbroken
sets but take a breath before starting next set to make it.
I would leave 20% off from max now when its time to deload.
Equipments you need :
1 ergo
1-2 dumbbell
1-2 jumping rope's