Front squat max effort for 1. 20 mins max.
Max double unders unbroken. (if you have over 200 then make these triple unders) 8 mins max.
Metcon (for reps)
Amrap 15 minutes
30 cal assault bike / rower, then
18 wall balls (unbroken)
12 toes to bar (minimum 8 reps each time)