Deadlift 5x5 + Max Effort on last set of 5
4 Rounds Each Round As Fast As Possible but also as Heavy as possible. 6 Back Squats (225/155)(185/125)(145/85) or 65-70 of 1rm 30 Weighted Sit Ups (25/15) 6 Back Squats Rest 2 Min Between Rounds Goal: As fast as possible but also as heavy as you are capable of with keeping good form. Back Squats should be unbroken.
If can not squat with a barbell use Dumbells
12 Dumbbell Squats ( 60/45) (50/35) 30 Weighted Sit Ups (25/15) 12 Dumbbell Squats Rest 2 Min Between Rounds