10/5/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of back squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  Standing Broad Jump - Best of 4 attempts
      Do some practice jumps at a low to moderate intensity before you
      start your 4 attempts.  From a stationary start, jump and land with 
      both feet.  

#3  With a 9 minute time limit, get as far as you can with:
      Air Squat - 50 reps
      Run - 200 meters
      American Kettlebell Swing - 25 reps
      Double Under - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Double Suicide - 1 rep

      You are done when either you finish the double suicide, or you hit
      9 minutes, whichever comes first.