10/16/14

Warmup - Do 1 set of 20 Air Squats, then with an unweighted BB do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat 
      Do as many warmup sets and reps as you like.  The sets that count are:
      
      Set 1 - 10 reps at 60% of Back Squat 1RM
      Set 2 - 10 reps at 65%
      Set 3 - 10 reps at 70%

      Rest between sets.

#2 In 9 minutes, do as many quality rounds as you can of:

      Burpee Pullup - 9 reps
      BB Thruster - 7 reps (be sure to lock out at the top of each rep)
      BB Deadlift - 5 reps
      Handstand Pushup - 3 reps

      The deadlifts can be touch and go, but keep perfect posture and technique.