5/30/19

Warmup - Do 1 round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Power Clean + Push Press
      Work up to a heavy set of 1 power clean + 1 push press

#2  This is 8 rounds of continuous work:
      Pullup            8-7-6-5-4-3-2-1 rep 
      Pushup           13-12-11-10-9-8-7-6 reps
      Air Squat       18-17-16-15-14-13-12-11 reps

      Round 1 is 8 pullups, 13 pushups (not hand release), 18 air squats.
      Round 2 is 7 pullups, 12 pushups (not hand release), 17 air squats, etc.

      Start a timer at the beginning of round 1, then run 200 meters at 3:00,
      6:00, 9:00 etc. until you are done with the 8 rounds.  Do not run at 0:00.