“Bring Sally Up” Squats

135/95 – 115/75 – 95/65 – 75/55

*or use a weight that you can do 20 reps unbroken

For Time:

1200m Run

50 Air Squats
50 Pull-Ups
800m Run
40 Back Squats   95/65   RX+115/75   MRX75/55

40 Handstand Push-Ups

400m Run
20 Front Squats

20 Pull-Ups

100m Run
10 Overhead Squats
10 Handstand Push-Ups

Core Development

10 Evil Wheels

15 Barbell Sit-Up to Press

20 Hip Extensions
25 GHD Sit-Ups
30 Butterfly ab-mat Sit-ups