A.

Part of warm up….Take 12-15 minutes to reach 85-90% of your 1-RM Back Squat
and then…

A1.

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
3 Rounds rounds of:
50 DUs
25 KB Swings 32/24
10 Pull ups

15 minute Time cap