Team Tuesday

I. Warm Up
     a. 5:00 AD @ 80-85%
     b. 2x thru:
          10 pass throughs, 10 wall squats, 10 russian KBS, 5 burpee broad jumps

II. Weightlifting (choose a or b)
     a. Squat Program (Week 3, Day 1)
          i. back squat -- x9 @ 60, x9 @ 67, x6 @ 72, x6 @ 77, x3 @ 82, x3 @ 87 (rest 2:00)
         ii. front squat -- 4x5 @ 70% (rest 2:00)
     b. Deadlift
          i. 10-9-8-7-6-5-4-3-2-1 (increase weight per set)
              * follow each set with 3 box jumps @ 40"
            ** rest 1:30 after each set

III. Gymnastics
      a. 6 sets of: 2 bar muscle ups + 4 toes to bar + 2 chest to bar pull ups + 4 toes to bar

IV. Team Workout
      - in teams of 3:
           3 rounds, for time, of:
              100 calorie row (switch every 20 cals)
                75 shoulder to overhead @ 135/95 (switch as desired)
                50 burpees to 25# plate (alternate each rep)