Move

1) Back Squats: 5 x 5 Building to technical load

2) 6 Rounds:

400m Run (Or 1200/1000m Bike)
6 Ring Rows
6 Knee-Raises
6 Dumbbell Thrusters

Train

1) Back Squats: 9-7-5-3-Max Reps
@ 50-60-70-75-80%

2) “Dae Han”

3 Rounds For Time:
800m Plate Run @ 45/35
3 Rope Climbs @ 15’
12 Thrusters @ 135/95

Stimulus

1) Build according to reps and percentages. If you are having an off-day then just follow the rep scheme and round down by 10% or more

2) Expect this to be very challenging as the run will be slow. Reduce the distance and weight of runs so that each round can be completed in 7-9 minutes or less. Select a thruster weight that allows you to be done in 2-3 sets max. 25 minute cap