Ohs.

Overhead squat
3,3,3,3,3.

Fry up.
15 wall ball
15 pressups
15 situps
run 100m
x 4

We're experimenting with our running, the morning saw baseline (run 500, 40 squats, 3o situps, 20 pressups, 10 pullups x3) and for the evening we devised a metcon that again had big physical movements in it, yet kept the monostructural aspect (the run) short and intense, it worked well.