3 x 8 Back Squats @ 72-78%
50 KBS 35/50#
50 Pull Ups
Part A. should be slightly lighter than last weeks 3 x 5 back squats on Tuesday. It should be a bit of a grind for your last two reps. Using a belt has come up the past couple weeks and I suggest using one when loads get heavier and your core may be compromised for supporting your spine.
Part B. is go time. Your row should be fast for 500m and you should be able to get off the rower and get right onto your KBS. KBS SHOULD be unbroken. Pull-ups should be quick so butterfly, kipping, banded or jumping are recommended.