5/14/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 9 reps

#1  BB Front Squat - Do as many warmup sets and reps as you like.
      The sets that count are:  4 sets x 3 reps at 85% of front squat 1RM

#2  This is 3 rounds:

      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
   
      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  
      The weights for the thrusters are a recommendation.  You can go heavier
      or lighter if you like.