Move

1) Back Squats: Build to a technical set of 5

2) 15 Minute AMRAP:

20/15 Calorie Row
10 Dumbbell Thrusters
5 Banded Pull-ups

Workout of the day

1) Back Squats: Build to a heavy single

2) “Calamari”

15 Minute AMRAP:
40/30 Calorie Row
20 Thrusters @ 75/55
10 Bar Muscle-ups

Stimulus

1) Build to a heavy single back squat, warming up with 5-4-3-2-1-1-1…, resting 2-3 minutes before heavy attempts

2) Your goal is to complete two or more rounds in the 15 minute AMRAP, modify weight of thrusters and select a pulling movement that can be done in under two minutes