Every two minutes, for 10 minutes (5 sets):Back Squat of 1 rm

Set 1 – 5 reps @ 45-55% 
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
four rounds of:
Row 250 Meters
50 Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50 Walking Lunges with KB Farmer’s Carry