3x1 at 90%
2 x 2 at 80%
Warm up as needed, but don't do extra reps. If you miss more than once, drop the weight and continue.
The back off sets don't need to be touch and go, you can drop and go.
2. 3 RFT:
16 Pistols - stand on a mat (yoga or gymnastic)
6 HPC (225, 135)
Think about maintaining your 2k pace on the row and being smooth and efficient on the Pistols - don't let your heart rate get up. The HPC don't need to be straight, instead try and be consistent on how you break these up round to round.