A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
21/17 Ski Erg Calories
21 Weighted GHD Sit-ups@ DB 7,5/5kg
Run, 200 m/ Row 250m

"Rogue Invitational Event 4"

Goal Sub 14 min

C,
Shoulder Maintenance
3 rounds for quality of:
10 L/10 R Plate External Rotations, pick load
15 Band Face Pulls
Single Arm Overhead Carry, pick load, L 15m ft/R 15m