Basics:

Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April 14)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories (run 200 m)
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

Performance
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)