Metcon
For time
30-20-10 reps of :
Double DB/KB Front rack Lunge walking steps @12-16/20-24kg's
Toes to bars / Knees to elbows

Only 1 time this metcon, time target is under 8 min and cap 12 mins.
Try to go unbroken on lunges and toes to bars should be done in smart sets so you woudn't hit the wall too early. Make smart plan and keep short breaks bwn them if need to!