Ergy

2k Row (Time)
Max Effort 2k Row

Rest 2 min after the 2K row, then start the metcon.
Metcon (Time)
4 RFT
Rx:
5 Bar MU
10 Ring Dips
20 Sit-ups

Scaled:
5 Chest-to-Bar Pull-ups
10 Banded Ring Dips
20 Sit-ups

*Record your total time, including the 2K row

WORKOUT OF THE DAY