Isometric squat holds 5 Rounds: 30 seconds hold, 30 seconds rest.
A squat is below parallel. Keep torso as upright as possible. For every time you break out of the proper squat position (which includes resting your hands, elbows, or arms on your quads... touching the ground with your hands, rounding your back and collapsing in to the bottom of the squat...) there is a 5 burpee penalty (due at the end of the 5 rounds).
4 Rounds For Time:
* 16 KB Snatches 35/53 (8R, 8L, alternate arms)
* 12 Power Cleans (135, 95#)
* 9 C2G Push up (chest to ground, or no rep)
If you are feeling frisky for the isometric squat holds... challenge yourself and do them with a PVC pipe like so: