Front Squat 3×4, 2×3
Sit Position Pullups 4×8-10

BB Good Mornings 3×8 (Light enough for good posture)
SL Side Plank 3x20s each (Get into a side plank, lift top leg and hold)

For Time
20 Cal Row
15 Rocket Jumps
15 V-ups
16 Cal Row
15 Rocket Jumps
15 V-ups
12 Cal row?.
Etc.. (Row decreases by 4 cals each round, Rocket Jumps and V-ups stay the same)