A. Take 15 minutes to build to a moderate 3 front squats for the day in 5 sets or less
B. For time
Row 500m/425m
+
3 rounds
15 pull-ups
15 front squats @ 115#/75#
+
Row 500m/425m
Masters
A. Tabata row or bike x 8 sets, then swap x 8 sets; :20 of work/:10 of rest x 8 sets (4 minutes/movement); 1 min of transition time between movements
B. 10 min AMRAP
10 SA DB alt snatches
8 box steps
10 hand release push-ups
C. Extra credit:
3 sets
20-30 banded tricep pushdowns
10/arm DB hammer curls
15 DB lateral raises