Stamina

Back Squats
Every Minute x 8 Minutes, alternate between:
5 Front Squats (odd minutes)
10 Back Squats (even minutes)

Based off of 1RM Front Squat, do 50% for both movements, all sets (no building)

Work

“Chasing Waterfalls”

4 Rounds:
30/24 Cal Row
30 Wallballs @ 20/14
30 Alternating Dumbbell Power Snatches @ 50/35

Home Gym

4 Rounds:
2 Minutes on any machine / 20 Burpees
20 Air Squats
20 Snatches or push press using any light implement