4 rounds NOT for time of:
10 Goblet squats with 5 second pause in the hole
15 Barbell bicep curl
8 Good morning (light)
15 Dumbell lateral raise (both arms together)
15 Dips (add weight and/or use rings if possible)
ROMWOD also may be a good option today. You may do it in addition to the above work or in place of it. Your choice.