Warmup:
500m row
Active stretch

3 rounds of:
5 front squat @ 35-85-85
7 dive bomber pushups
9 false grip ring rows


Workout:
3 rounds of:
3 front squat @ 115-135-145
30 seconds row sprint
rest 5 minutes

Then strict chin up - strict ring dip ascending ladder (1-3) x 5; rest 1 minute -- I only did 2 rounds of this, my tricep wasn't feeling it. Especially in the morning, I don't really want to push myself through certain types of pain. It's part of my No More Injuries plan.