5/15/15

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Split Jerk

      2 sets x 2 reps, both reps are PAUSE Split Jerks
      2 sets x 2 reps, one rep of PAUSE Split Jerk, one rep regular tempo
      3 sets x 2 reps, both reps are regular tempo Split Jerks

      For the PAUSE Split Jerk, pause at the bottom of the dip for 2 seconds.
      Try to keep your torso vertical through your dip and drive.
      Start light and add weight by feel.  

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - Goblet Squat, as many quality reps as you can in 40 seconds
      1:00 - Plate Pull - 40 feet
      2:00 - Double Under, as many quality reps as you can in 40 seconds
      3:00 - Seated DB Shoulder Press - 12 reps

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.