400 meter bike/200 meter row
30 air squats
20 push ups
30 pvc pass throughs
1 min each Banded shoulder stretch
1 min each banded hamString

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Bike for 1300m if you have to use.

Metcon (No Measure)

Even: hollow rocks
Odd: supermans
10 mins 30 secs on 30 secs off