Turns out I finished 3rd on the weekend and Jack squeezed himself into top 10 out of at least 60 competitors (leaderboard isn't fully updated).
Work up to a heavy single Overhead Squat.
Then 3 sets of 5 at 85% of today's max.
10 Rowing intervals:
1 Minute on
30 Seconds off
Targets are on the board.
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