KB warm up complex + 3×3 pull ups
5 x 5 pull ups, 5×5 dips
warm up to a 225 lb front squat then 5×3 @225
Then I had a 5000m row planned but a co-worker challenged me to a race in a 500 so i obliged. went a 1:29, felt super easy the first 300 then I coasted the last 50m or so. total domination.