45-pound barbell overhead squats, 50 reps
100 straight leg sit-ups
95-pound barbell overhead squats, 25 reps
50 v-ups
145-pound barbell overhead squats, 10 reps
25 ghd sit-ups

Note: Barbell must be taken from the ground for each round of OHS. Strive to complete the squats in two sets or less. 45lb bar (30&20), 95lb bar (15&10) and 145lb bar (unbroken).