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Warmup - With an Unweighted BB, do 2 rounds of:

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 at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.   

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single

Then take off 15% and do 3 sets x 3 reps

#2  In any order and any combination, do:

DB Farmer's Walk                   150 meters

Medicine Ball Wall Ball           30 reps

Inverted Row                            50 reps

Double Under                           150 reps

Then REST for 2 minutes, then in any order and

any combination, do:

DB Farmer's Walk                   300 meters

Medicine Ball Wall Ball           60 reps

Inverted Row                            25 reps

Double Under                           75 reps