Warm Up:
Run 200 m
Row 200 m (in any order)
Then...
Plyos!
High Knees
Butt Kickers
Shuffles Left
Shuffles Right
Bear Crawl

Mobility:
20 Banded Good Mornings
10 Banded Pull Aparts
Banded Front Rack Stretch (10 sec each arm) x 2
Pigeon pose (30 seco on each leg) x 2
Scorpions x 10

Front Squat (10 sets of 2 at 85% of 1RM)

**Add 10-20lbs to squat from your one rep max calculation

Metcon (Time)

Hey Look it's a little chipper!
For time:

10 Front Squats (155#/95#)
20 Ring Dips
30 American K.B.Swings 70#/35#
40 Cal Row
30 American K.B.Swings
20 Ring Dips
10 Front Squats (155#/95#)