Move

1) Front Squats: Build to technical set of 5

2) 18 Minute AMRAP:

600/500m Bike (Or 200m Run)
10 Reverse Lunges (Or Step-ups)
10 Strict Knee-Raises
Rest 1 Min

Train

1) Front Squats: 5-4-Max Reps
@ 81-83-85%

2) “Bummed Out”

3 Rounds For Time (18 Min Cap):
600m Run
30-20-10 Barbell Reverse Lunges @ 135/95
15 Toes-To-Bar

*R1: Back Rack Lunges
R2: Front Rack Lunges
R3: Overhead Lunges

Stimulus

1) Build to 81% in sets of 3 then complete the prescribed sets and reps. At 85% you are aiming for 5+ reps

2) Run will take 3-4 mins, each set of lunges will be 1-2 mins, TTB in 1-1.5 mins. Select a weight that allows for lunges to be done in 1-2 sets (can be bodyweight as well)

Extra Credit

On The Minute x 10:
2 Strict CTB Pull-ups
4 Push-ups
6 Sit-ups
8 Air Squats