http://opexfit.com/july-18-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×8; rest 45sec

30, 20, 10 for time
KBS 2/1.5pd
wall ball 20/14# 10/9′ target

rest 10mins

3mins max burpees

rest 10mins

For time:
10 Burpee Muscle Ups
10 Wall walks
5 rope climbs 15′
100m Farmer’s Walk 100/70#/hand

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– record score for 30, 20, 10
– record burpee score
– grinder pace on the last workout 80-90%