For Time: 

21 back squats

42 ghd situps

15 back squats

30 ghd situps

09 back squats

18 ghd situps

RX: 225/155

Notes: I used 185 for this workout. Notes suggested to scale the load if unable to do first 21 reps in less than 3 sets or under 2:30. I thought this was doable, but may be too challenging at 225. 

1-2-3-4-5-6-7-8-9-10 reps of:

Single arm KB overhead squats

Lateral burpees, jumping over KB

Notes: Used 44lb KB for the OHS. This was torture as my heart rate went up and stayed up. The standard of having to jump over the KB ensured you were getting almost 6" per jump which only added to the misery.