Move

1) Back Squats: Build to technical set of 5

2) 8 Min AMRAP:

2-4-6-8…
Ring Rows (or Seated Rope Climbs)
Knee-Raises
Dumbbell Thrusters

Train

1) 2 Back Squats @ 85-90%
Every 2 Mins x 5 Rounds

2) “Jet Engine”

8 Min AMRAP:
1 Rope Climb @ 15’
2-4-6-8…Thrusters @ 75/55

Stimulus

1) Build to a heavy double and then do one set every 2 minutes for 5 rounds. You should be able to do another 1-2 reps at the end of each set, keep in mind that there is not much rest so it will get hard

2) Start with 1 rope climb (or 2-3 pulls to get as high as you can) and build up in thruster volume. Select weight that allows for large sets as 8 minutes is not a long time