http://opexfit.com/july-28-2014/

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

B1. double KB front rack squat @43X1; 5-8; rest 30sec
B2. Weighted GHD Hip Ext @2022; 6-8; rest 30sec
B3. FLR on rings 1min; rest 2mins x 5

+

AD 30sec 90% aero
easy spin 30sec x 12

Notes:
– take your time and go for absolute max on bs
– focus on the tempo for the front rack kb squats you pick weight build per set if you can
– 2 sec hold at the top for weighted back ext
– keep the ad work all at the same pace