1/26/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

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

      1 set x 8 reps at 67% of Back Squat 1RM
      1 set x 8 reps at 72%
      2 sets x 8 reps at 77%

      Rest between sets.  

#2  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps at 65% of Front Squat 1RM
      Run 200 meters
      American Kettlebell Swing - 25 reps
      Burpee Broad Jump - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes,
      whichever comes first.