Metcon
Tabata style working until 5 rounds is completed total
20sec of work resting 10 sec bwn
ring row (target reps 8-12)
push ups (target reps 8-12)
abmat sit ups (target reps 8-12)
air squats (target reps 12-15)
Scale the push up if needed. Keep Quality on movements and remember standarts)

Accessory Work
3 rounds
7+7 db hang clean + push press (add weight each round)
7+7 box step ups with barbell front rack (only barbell)
7+7 birddogs alternating times (pause 1 sec)
rest 1-2 min

Cool down
2-3 min light air bike
1+1 min wall pec / bicep strech
1+1 min couch strech
1+1 min leg across body strech