General Warm Up 10 min Cardio @ moderate pace

Then:

2×5 Wall Squat

2x 5/5 Windmill @ 12-16 kg KB

2×10 Gobet Squat @ 16 kg KB with 5 sec pause at the bottom

2×10/10 m lunge @ 2 x 10 lb dumbbells

Then:

100 M Row

10 KB Swing

10 Goblet Squat

10 Box Jump

10 Rounds

For time.

You can change the order of movements.

Then:

100 Wall Ball

100 Knees to elbow

Break down the numbers into sets so you can get proper form for each movement.

Then:

10 min cardio @ moderate pace for cool down