A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: 6 @ 80%

B) Every 90 sec x 3-4 rounds each:
Station 1: 300/250m row
Station 2: 10-15 UB thrusters (95/65)
Station 3: 200m run
Station 4: 30-50 double unders