Overhead Squat - 5 x 5 @ 80% of 1 Rep

Rest as needed then...

3 Rounds for time:
10 Deadlifts - 225lb
25 GHD situps
Time: 4:59
(Shoot to get it all unbroken)

Rest 45 Minutes then.

4 Rounds:
30 Sec. supine hold on rings
30 Sec. Rest