Part 1:
20mins
Back Squat for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 3 reps @ 85%
Rest 2-2:30 mins between sets

Part 2:
Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

Cash-out:
3 Rounds
20 Hip Extensions
20 GHD Sit-ups (30 ab mat)