A. Find your 5 rep max back squat.
B. 50 burpees for time. Warm up well, and go hard on this one.
Compare to Dec 14 2016, Jan 12 2016, Sept 8 2015, March 6 2015, Dec 30 2014 or Feb 20 2013.
C. 3 rounds, not for time:
10-30 GHD sit-ups
15-30 GHD hip extensions (scale up to weighted if desired).