METCON

10 RFT:
5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips)
10 Bar Dips
15 Barbell Rows (95, 65)
Rest 60s
21:00 Cap

Rx+:(Ring Dips) (135, 95)

Then,
Rest 5:00 and complete
5 Rounds, not for time:
20 Banded Pull-aparts (underhand grip)
20 Banded OH Triceps Extensions
20 Banded Pulldown Abs
10:00 Cap

EXTRA CREDIT

5 Minutes of Parasympathetic Breathing