9/10/14

Warmup - Do 1 set x 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      8 reps at 72% of Back Squat 1RM
      7 reps at 77% 
      6 reps at 82%
      As many reps as you can at 87%

      Rest between sets.

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep