STAMOB
20 min
3 to 5 movements 3 to 5 times through the day
work on some back bend stuff and cossaks then a coupe of things you want

Workout
15x 1/2 bodyweight kb swings
15x c2g pushups
1 rope climb

5 rounds

make sure there is a minimum of 10 min preferably 1hour between metcon and lift
overhead squat 5x5