This workout is Dirk approved.

a1. 1 1/4 Front Squat 5 x 4 @ 30X1 - rest 1 min

a2. high box jumps 5 x 3 - rest 2 min - choose height (make it high)

This is a great video from the Grass Hill Foods blog on the importance of grass fed meats and organic living.
Grass Hill foods now had a new website and ordering system available for all those interested.  Please check it out here.