Metcon

4 x 4min on / 2min off:

A) 30 DU/crossover single under
15 abmat sit up

B) 12/9cal bike/row/ski
12 db box step up 1x 50/35lbs

Supersets

3 x E3MOM as supersets:

6+6 single-arm db row (leave 2-3 reps in the tank)
20sec+20sec double kb/db mixed carry (front rack + oh)