10 min bike or row (easy)
20 air squats
20 scorpions
1 mn each couch stretch

Metcon (4 Rounds for calories)

4 rounds 1 min each with 3 mins rest

8 russian kb swings 2/1.5 pood
8 burpees
Row remainder

after first round get calories from row and the next three rounds, cals must be same or more not less.

Weightlifting

Back Squat (Dead stop back squats 4 sec pause in the hole, 8x2)

Use a moderate load