9/8/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
Unweighted BB Behind the Neck Press - 9 reps
Unweighted BB Back Squat - 12 reps
(For the behind the neck press, start and finish each rep with the barbell
resting on your traps.)

#1  BB Back Squat - 2 sets x 12 reps
Do as many warmup sets as you need to, then
Set 1 is a max set of 12 reps.  
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In any order and any combination, do:
BB Ground to Overhead - 10 reps at 135 lbs
Sledgehammer VS Tire - 16 reps each side
Unweighted BB Thruster - 24 reps
Cable Row - 30 reps at 100 lbs
Carry a 45 lb bumper plate for 200 meters (carry it any way you like)
Run 600 meters