Metcon (time)

3 rounds for time of:
Row 250/200m
12 Handstand push-ups

Timecap: 5 minutes

Accessory:

3 Rounds for quality & min rest
15 JM Press
20 Banded pull apart

Then

100 Banded tricep pushdown, light band
5 Strict pull-ups or 10 ring-rows every time you take a rest