A.

box squat (BTN, 1″ below parallel, normal stance)
12×2
-set OTM
-use 65-75% of 3RM on 6.30
-warm up to the working weight with sets of 2 only, start with an empty bar

B.
AMRAP 20
300m row
10 pull-up
-partner workout, partner A begins while partner B waits to follow, chase each other, your rest period will be the amount of time you wait to get back on the rower after you complete the pull-ups.