A1. Back Squat
3 x 5 @75%
3 x 3 @80-83%
3 x 1 @ 87+ %
*** Heavy 5, Heavy 3, Heavy 1 (keeping it simple)
A2. single Arm Bent over row / barbell bent over row x 10 reps (each side if single arm)
*20 minutes
B. Emom x 10
Min 1: 25 DU + 7-10 pull-ups (c2b)
Min 2: 6-8 alt DB box step ups + :15 bike sprint (damper 8)
**modify to meet minutes