Do some overall mobility & Streching for 10-15 minutes and start workout, go by feel but keep it easy pace. If feeling like no checking watts etc thats ok.

Easy Pace Metcon
10-20-30-40 calories of
Rowing
Ski Erg
Assault Bike
20-40-60-80
double unders

Accessory Work
3 sets
12-15 tempo ring row
12-15 tricep push down
12-15 bicep curls
rest 60-90s

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech