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Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 5 sets x 4 reps, regular tempo

Set 1 - heavy, but with good posture and good technique

Sets 2-5, take off 10% from set 1

Go heavier than your top set of 6 reps from 12/25/20.

#2  BB Tempo PAUSE Back Squat - 6 sets x 3 reps

FIVE SECONDS down, TWO SECONDS at the bottom, regular tempo on the way up.

Start light.  Try to add weight each set.  Finish heavier than your top set from 12/25/20.

#3  This is up to 4 rounds.  Start a timer.  Round 1 looks like this:

0:00 - Double Under - 23 reps

1:00 - Hand Release Pushup - 13 reps

2:00 - BB Row - 13 reps (you pick the weight)

3:00 - Burpee - 13 reps

Then for each round, add 3 reps to each exercise.

Round 2 is 26 double unders, 16 pushups, 16 rows, and 16 burpees.

Round 3 is 29 double unders, 19 pushups, 19 rows, and 19 burpees.

Round 4 is 32 double unders, 22 pushups, 22 rows, and 22 burpees.

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.  

You are done when you finish the 4 rounds, or you fail to complete the required

number of reps before the start of the next minute.