http://opexfit.com/october-6-2014/

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3

C. 30 TGU tough you pick weight

3 rounds not for time
1 burpee MU
2 rope climbs legless
3 box jump sd 36/30″
4 deadlifts 275/185#

Notes:
– focus on tempo 2 sec hold in bottom
– go for 30 wall balls if possible
– record weight used for TGU – perfect reps