10/15/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 20 reps

#1  Clean Grip Deadlift      5 sets x 3 reps
      Normal tempo on the way up, and then 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight each set.

#2  Every EVEN minute, do 5 reps of BB Row
      Every ODD minute, do 5 reps of Strict Unweighted Pullup

      When you are not doing rows or pullups, do:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Prisoner Squat - 75 reps 

      Finish all the burpees before you move on to the swings, then finish all
      the swings before you move on to the prisoner squats.  You are done when
      you finish all 75 reps of prisoner squats.