4/8/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Front Squat 
      4 sets x 2 reps at 90% of your front squat 1RM

#2  Start a timer.
      EVEN minutes - do 4 reps of Strict Weighted Pullup (same weight all sets)
      ODD minutes - do 12 reps of American Kettlebell Swing

      When you are not doing pullups or kettlebell swings, do:
      Burpee - 40 reps
      Prisoner Squat - 80 reps
      Plate Pull - 120 feet

      Finish the burpees before you move on to the prisoner squats, and finish
      the prisoner squats before you move on to the plate pulls.

#3  BB Clean Grip Deadlift
      3 sets x 10 reps at 100% (or heavier) of clean 1RM