A. Back squat – 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%.
This is a challenging rep format, but not impossible. Take it one rep at a time, and recognize that it’s as much mental as physical. Suck it up and get it done.
B. 2×300 m row, rest 2 min between sets – The catch is that you cannot use your legs. Only hip extension and arms are allowed. Lots of people don’t use their hips enough while they are rowing, so this is a way to address that.
C. 3 sets, for max time:
ME ring support (or on a box if your ring support measures less than 5 seconds or so). A ring support in a pushup position is also an option.
ME chin over bar hold.