Complete 3 rounds of:

3 Squats @ 90% of 1 RM
Rest 3-4 minutes
3 Squats @ 90% of 1 RM
Rest 3-4 minutes
8 Broad Jumps (6 ft minimum)
Rest 1 minute
8 Single Leg Bounds (8 RT/ 8 LT)
Rest 3-5 minutes

Then.

Bench 5,5,5,5,4
155#
165#
175#
185#
190#

GHD Sit Ups 3 x 12

Then.

10-1 C2B Pull Ups
10 Meter run
10-1 HSPU
Time: 8:38