A.
back squat
set 1: 4-5 reps at 65%
set 2: 3 reps at 70%
set 3: 3 reps at 80%
set 4: max reps at 85%
B.
for time:
50 calorie row
40 DB snatch + 2 alternating overhead lunge steps (50/35)
(1 repetition = DB snatch, keep DB overhead, reverse lunge left, then reverse lunge right. 20 total reps per arm)