Part 1:
20mins
Back Squat
3-3-3-3-3-3
3 sec pause at bottom

Part 2:
For Time:
Row 500m
45 Back Squats (115/75)
Run 400m
30 Front Squats (115/75)
Run 400m
15 Back Squats (115/75)
*Back and Front squat come from the ground.