5th
A. back squat @30X1; 4-5x3; rest 3mins
45x5, 135x5, 225x5
245x5 - https://www.youtube.com/watch?v=h-VlbH_6bI4
265x5 - https://www.youtube.com/watch?v=8aLibOAVhuk
270x(4+f) - https://www.youtube.com/watch?v=xjZGEq3OTSc

B1. 20 wall balls 20# 10' target; rest 10sec
B2. 20 chin ups; rest 2mins x 3
all sets ub
1 - https://www.youtube.com/watch?v=7e6NZ6BaFF8
2 - https://www.youtube.com/watch?v=znyLsl_RlK4
3 - https://www.youtube.com/watch?v=cSq3iwvRXBk

+
Row 30sec 97%
rest 4mins x 4
1 - 168m - https://www.youtube.com/watch?v=1ld1ia4CkhU
2 - 166m - https://www.youtube.com/watch?v=Qm-c4rPFUNc
3 - 162m - https://www.youtube.com/watch?v=Y1Sgx0W_AgI
4 - 162m - https://www.youtube.com/watch?v=0aaM9Ziot6U