Move

1) Back Squats: Build to technical set of 5

2) 15 Minute AMRAP:

400m Run (or 1200/1000m Bike)
15/12 Calorie Row
10 Burpee Box Jumps

Train

1) Back Squats: Max Reps @ 85%

2) “Rush Hour 3”

For Time (15 Min Cap):
1 Mile Run (or 4800/4000m Bike)
50/40 Calorie Row
30 Burpee Box Jump Overs @ 30/24

Stimulus

1) Build to 85% in sets of 3-5 reps and then go for a max set to technical failure

2) Reduce run distance in order to finish under 9 minutes, row at a moderate pace to save legs for high burpee box jump overs

Extra Credit

4 x 10 Strict Weighted Dips