We forfeit three-quarters of ourselves in order to be like other people.

Arthur Schopenhauer

Dan John is the man! - http://danjohn.org/coach.html

Front Squats - 10 sets - 3 reps - pick a weight that is hard the first set.

Keep these very slow and controlled, learn to be comfortable at the bottom of the squat with your elbows pointed straight ahead.

Handstand push-ups and jumprope:

For every 5 handstand pushups, do15 double unders.

How long to do 5 rounds?

20 minutes of:

10 BW deadlifts
10 pull-ups
Run 800 meters

How many rounds?