http://opexfit.com/june-23-2014/

A. back squat build to a max
https://www.wodconnect.com/workouts/back-squat-1rm

+

30 burpee MU for time

5 sets 80% effort
Run 200m
15 GHD situps
15 back ext
40 DU
rest same time set takes all sets same pace

Notes:
- warm up well and go for it if feeling it
- record time for 10reps/20reps/final time
- nice and smooth on the 5 sets all should be same pace
- rest walk btw sets