10/11
A. Build to a 1rm Back squat in 15 min
45x10, 135x5, 135x5, 225x2 (warm-up)
275x1
305x1 - http://www.youtube.com/watch?v=oftb4TIBT14
330xf - http://www.youtube.com/watch?v=INNyOtk5qkQ
320xf - http://www.youtube.com/watch?v=3u5mhZ_BEDw
Rest 10 min
B. Take 85% A and perform 1 amrap set @30x0 (film)
267x3

+
Row Sprint
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00"
1 - 107m    6 - 110m    11 - 110m
2 - 109m    7 - 110m    12 - 109m
3 - 110m    8 - 108m    13 - 107m
4 - 109m    9 - 111m    14 - 108m
5 - 111m    10 - 109m    15 - 108m