Mobility
banded mid back activation (seated or standing) 3×10

Metcon
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters/run 800
9 Toes to Bar (sub 6 strict toes to bar)
12 Chest-to-Bar Pull-Ups (sub 9 strict pull ups)
15 Strict Handstand Push-Ups (sub 12 or L-seated DB presses)