1000m bike then 400 meter row

10 kb goblet squats with a 3 sec hold in the bottom 53/35
20 kb swings 53/35

1 min box shoulder stretch
with barbell in rack spend 1 min each arm using barbell to roll out lats, under arm area and triceps.
45 sec each leg standing quad stretch


Front Squat (6x3 building with 3sec hold in bottom )

Metcon (Time)

3 rounds for time
20 wall ball 20/14
20 hanging knee ups
20 yard overhead walking lunge with wall ball