1. Tempo back squat
40% x 3 x 3, 10 seconds down, 2 second pause at bottom, 6 seconds up
2A. Rope climb
1-2 accents x 4
2B. wall balls
max unbroken or at least 20 x 4(if the ball touches the floor it is dead)
2C. Row
Max calories in 1 min x 4

You will rest :30 seconds between each movement and 2 min after the row.