Move

1) Back Squats: Build to technical set of 5

2) 10 Rounds:

30 Skips (or 1 min DU practice)
5 Jumping Pull-ups (Or banded)
7 DB Thrusters

Workout of the day

1) Back Squats: 8-6-4-8-6-4: 61-70-79-64-73-82%

2) “Have A Nice Trip”

10 Rounds For Time:
30 Double-unders
5 Chest-to-bar Pull-ups
7 Thrusters @ 75/55

Stimulus

1) If you do not have a 1RM back squat, estimate (round down) and follow prescribed sets and percentages

2) Aim for 1.5 minute rounds (2 minutes if you are working on these skills and are selecting challenging movements) as there is a 20 minute cap. All sets should be close to unbroken, find an uncomfortable pace and hang on