5/2/15

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Push Press - 5 reps
      Front Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)

#1  BB Front Squat
      Do as many warmup reps and sets as you like.  
      The sets that count are 5 sets x 3 reps at 80% of front squat 1RM
      All reps are at 80%

#2  This is 3 rounds.
      Round 1 is three minutes.
      Round 2 is five minutes.
      Round 3 is seven minutes.

      In any of the rounds, if you finish the thrusters, then start back at deadlift
      again.  Work all the way to the time limit for each round.  Start each round
      with deadlift.  Rest 2 minutes between rounds.  

      BB Deadlift - 5 reps
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Cable Row - 20 reps
      Hand Release Pushup - 25 reps
      Sledgehammer VS Tire - 30 seconds of work per side (vertical swing)
      Unweighted BB Behind the Neck Thruster - 35 reps