12/24/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc. 
      Load is 70% of front squat 1RM (for both front and back squats)

#2  BB Clean Grip Deadlift with a 2 second PAUSE
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/18/18.
      Pause right after BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - 7 Burpees

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.