http://opexfit.com/june-16-2014/

A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins

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7 rounds for time
2 MU
3 box jump 36/30″

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5 sets 80-90% aero
Run 200m
Row 200m
FLR on rings 30sec
rest 90sec

Notes:
– second 3, 2, 1 should be more than the first
– focus on breathing during the emom work
– goal is same pace every row
– if pace drops by more than 2sec terminate the set