1) Front Squat 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 3
-These are taken from the floor.
2) For Time:
25 Clean and Jerks (185/125)
1 mile run
75 Pull-ups
1 mile run
100 Burpees
-this is the workout I did before Mexico. You all are welcome
3) Work-up to a near maximal 5 rep bench press
Then with a spotter
3 rounds NFT
5 Reps on bench with the above weight
-Then grab 50#lbs and do a burnout set of close grip DB bench
15 RDL- moderate weight unbroken
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