Move

1) Back Squats: Build to a technical set of 3

2) 18 Minute AMRAP:

7 Jumping Chest-To-Bar Pull-ups
7 Goblet Squats
7 Dumbbell Strict Press (Right Arm)
7 Dumbbell Strict Press (Left Arm)

Train

1) Back Squats: 5 x 3 Building to heavy

2) “Severance Package”

7 Rounds For Time:
7 Chest-To-Bar Pull-ups
7 Dumbbell Front Squats @ 50/35
7 Dumbbell Push Jerks (Right Arm)
7 Dumbbell Push Jerks (Left Arm)

Stimulus

1) Using past weights as an indicator, build to somewhere between 85-95% of your 1RM if you’re feeling good

2) Reps and rounds may be reduced in order to maintain unbroken sets (or close-to) so that each round can be completed under 2.5 minutes (18 minute cap)