500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

5-3-1 Back Squats, 72/77/82% 1RM, rest between sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Back Squats, 77/82/87% 1RM, rest 2 mins between sets
-- Rest 4 mins --
5-3-1 Back Squats, 82/87/92% 1RM, rest 3 mins between sets