Warmup 2x
Short lap
10 EB OH squats

10 ring rows
10 pushups
10 KB swings

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

NOTE!: the rep scheme will change each time through the lift series (for example, the 'sets x reps' scheme for the first time you deadlift - which is 3x5 - is different than the second - which is 3x3).

MetCon - For Time
600m Row
15 P-Bar Dips
15 Knees-to-Elbows
300m Row
12 P-Bar Dips
12 Knees-to-Elbows
150m Row
9 P-Bar Dips
9 Knees-to-Elbows