A. Back squat – 1×20. You should be between 70-75% by now. New people will do sets of 10 or 5 with a lighter barbell or goblet squats.
B. With a partner, for a 12 minute AMRAP:
Each person rows 300 m (rowers will be set up on the opposite side of the gym from the pull-up rig)
Partner lunges (same style as Event 5 at our Southeast Showdown competition, but unweighted) to pull-up rig
30 ring rows or pull-ups
Run (or lunge) back to rower
Row 300 m each
Lunge to rig
30 push-ups
Run (or lunge) back to rower
Row 300 m each
Lunge to rig
30 toes-to-bar or knee raises
Run (or lunge back to rower).
It looks complicated on paper, but basically you just row at one end of the gym, lunge in the middle, and do the other movements at the far end, i.e. Row <————–(lunge/row)————–> pull-ups/push-ups/toes-to-bar