A1. Back squat 3/3/3+
70% – 80% – 90%+

Or

A2. 3 sets every 1:30
1st 8 x back squats
2nd 30 sec shoulder taps

B. 20 min in pairs (5 sets each)
Every 2 minutes swap stations
1st 2min row
2nd 15 x wall balls

Score is total metres rowed together