Move

1) Overhead (Or Front) Squat: Build to a technically
challenging triple

2) 5 Rounds:

1200/1000m Bike
15 DB Front Squats

Workout of the day

1) Overhead (Or Front) Squat:
Build to a heavy set of 3

2) “Nancy”

5 Rounds For Time:
400m Run
15 Overhead Squats @ 95/65

Stimulus

1) Work on an upright position (neutral wrists, upright torso, mobile ankles and hips) and only increase weight if you are maintaining shoulder and midline stability

2) Aiming for 3 minute rounds (20 minute cap), select a weight that allows for squats to be performed in 1-2 sets