Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat with 35% of 1RM
5 seconds on the way down, 2 second pause in the bottom position, then
regular tempo on the way up
#1 BB Back Squat - regular tempo - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your top weight for today
Set 2 - 6 reps at your top weight
Sets 3,4+5 - 6 reps back down at 90%
#2 BB Deadlift - regular tempo - 3 sets x 6 reps
Do as many warmup reps and sets as you like.
Set 1 - 6 reps at 80% of your top weight for today
Set 2 - 6 reps at 90% of your top weight for today
Set 3 - 6 reps at top weight for today
#3 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) DB Ground to Overhead 7 reps each side
B) 24" Box Jump 10 reps
C) Regular Pushup 25 reps
D) Goblet Squat 25 reps
E) BB Row 25 reps
F) Burpee 35 reps
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