5/8/16

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Incline Bench Press - 15 reps (light weight)
      Cable Row - 15 reps (light weight)

#1  BB Back Squat      
      2 sets x 10 reps at 60% of back squat 1RM
      1 set x 10 reps at 65%

#2  BB Clean Grip Deadlift
      3 sets x 10 reps at 90% of clean 1RM

#3  Start a timer.  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Unweighted BB Jump Squat - 12 reps
      3:00 - Toes to Bar - 12 reps

      Round 2 starts at 4:00, and you do 15 reps per exercise.
      Round 3 starts at 8:00, and you do 18 reps per exercise.
      Continue to add 3 reps to each exercise every round until
      you either fail to complete one of the sets before the start of
      the next minute OR you complete Round 4 (21 reps)

      For the double kettlebell front squat, you have a kettlebell in each hand,
      and they are racked across the back of your forearms.  Knuckles are 
      touching or almost touching each other.  Elbows out wide.