Establish a 1RM Back Squat
Take your time with this! Make sure you warm up properly and avoid making big jumps in weight. Once you get up towards your 1RM you should be taking at least 2 minutes between attempts.
Row 1000m for time
This should be an all out sprint as fast as you can go.
3 rounds of:
Each round should be an all out sprint. Rest as needed between rounds (within reason).