Performance

A.
Four sets of:
Front Squat x 5 reps @ 21X1  70, 80, 90, 100
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds

Should have done 5 more kilos.

B.
For time:  15:35
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

I suck at running and burpees.