A. Back squat 6x5 @ 65% @ 4111

 

B. For 14 min.:

Even minute: Row 100 m as fast as you can

Odd minute: Perform 20 DU's / 40 SU's as fast as you can

  - You should get at least 30 sec rest every minute

 

C. 3 rounds not for time:

20 Russian twists

ME plank hold

  Rest 30-45 sec between the rounds