1/7/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup 
      We are going for a 1 Rep Max here.
      Take as many warmup reps and sets as you like to work up to a 1RM.

#2  Strict Unweighted Pullup - One set.  Go to failure.  

#3  This is two, 5-minute rounds, with one minute of rest between rounds.
      For each round, work continuously at:
      Handstand Pushup - 3 reps
      BB Row - 5 reps
      Burpee - 7 reps
      Toes to Bar - 9 reps

      Start back at Handstand Pushups to begin round 2.