Trying to mix it up a little. Here's a nice metcon for you. You'll need some 1.5" 15ft or bigger ropes and a couple of bells.

Here's the Workout

Do your favorite warmup. We did bodyweight squats (deliberate, moderate pace),knee lifts, heel raise to toe raise, step behind side lunges, scapular pushups and floor/wall slides

That hits  hips,ankles, quads, upper & mid back. 30 sec of everything

1. Double wave -->2 hand swing--> bodyweight squats (faster than warmups)

 2. Alternating Waves-->Alternating Cleans-->static lunge (30s r/l)

3. In/out waves-->rows r/l, bodyweight rows

4. Outward circle -->double bell shrugs-->side to side stepping lunge fast

5. Inward circle-->side bend r/l-->unicycle r/l

6. Slams--->dead clean r/l-->burpees

 do it 2 or 3 times.

Everything is 30s work 10 to 15 sec rest. On one sided work .e.g. rows do 30s on each side. Take 30sec rest between circuits.

Stay light! I used 32k for 2h swings 2x16 for alt. cleans, I tried to use 2x28 for the shrugs and went to 24s. I used 24k on side bends and 20k on rows & dead cleans. Pick a weight you can do a lot of reps on but also such that you can do the interval without rest but as always maintain good technique.