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

Weightlifting

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