5/18/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Push Press - 9 reps
      Front Squat - 6 reps

#1  BB Deadlift (5 seconds to lower the weight each rep)
      4 sets x 3 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 100% of your clean 1RM.  Add weight by feel.

#2  Do 1 round of:

      Cable Row - 25 reps
      DB Thruster - 20 reps
      BB Row - 15 reps
      Pushup (1.5 REP) - 10 reps
      Strict Weighted Pullup - 5 reps

      REST - 60 seconds
      Double Under - 60 seconds
      REST - 60 seconds

      Strict Weighted Pullup - 5 reps
      Pushup (1.5 REP) - 10 reps
      BB Row - 15 reps
      DB Thruster - 20 reps
      Cable Row - 25 reps