Warm up
Thunderstruck song with burpee / Air squat alt time

then

2 rounds
5 russian baby makers (5 sec at bottom / 5 sec at hamstring strech position on 1 rep)
:20 hanging from bar
:20 wall climb hold

testing todays workout movement and preparing for them about 10 min

Strenght and Conditioning
EMOM 12 (6 rounds)
odd : shspu / box hspu x 3-5 reps OR 6-12 push ups (HSPU's can be deficit also)
even : wall ball shots x 6-12 reps ( advanced trainers go for 12-15 reps)

rest 5 minutes

Metcon/Intervals (13,5 min total time)
Every 1,5 min for 9 times (3 times each)
min 1 - rowing max calories in 45 seconds
min 2 - burpee's to target above x 5-10 reps
min 3 - db snatches x 10 reps alt hand