http://opexfit.com/may-26-2014/

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

B1. wtd chin up 2-3×5; rest 90sec Use mixed grip.
B2. wtd dip 2-3×5; rest 90sec

+

3 sets 80-90% effort
Row 400m
15 burpees
18 box jump on and overs 24/20″
21 KBS 1.5/1pd
24 wall balls 20/14# 10/9′ target
rest 5mins
all sets same pace

Notes:
- go for something if feeling it
- When mixed grip pull to supinated hand
- goal is to maintain same pace for each set record times for all sets