Build to a heavy 3 rep back squat then:
6 rounds on the 2 mins of 3 reps back squat
(weight can stay the same throughout or small increase)
18-20 min time cap
Then:
5 minute ladder of: 2,4,6,8,…
T2B
STOH 60-50/40-30
FROM 5 MIN TO 8 MIN (3 MINS) ROW/AD CAL (record)
FROM 8 TO 13 MINUTES REPEAT THE LADDER