8min run/row/bike/dynamic movement

1min box shoulder stretch
20 scorpions

with barbells
3 rounds
10 floor press
10supinated grip bent over row

2 rounds
10 floor press 75/55
10 supinated grip bent over row 75/55

1 round
5 floor press 95/75; 4202 tempo
5supinated grip bent over row 95/75; 4012

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats