Wittman

Performance Metcon

15 KB Swings 24/16

15 Power Cleans 95/65

15 Box Jumps 24/20

Fitness Metcon

15 Kb swings 20/12

15 Power cleans 75/55

15 Box jumps 24/20

Try to shoot for sets of 8 and 7 on the swings and cleans and just step you box jumps at a steady pace. When picking weight the goal should be a weight that will allow you to keep your sets to no less then 5 reps in any given round. 

Remember the More time you stops = less intensity = less (fitness) results