Move

1) Every Minute x 12 Minutes:
2 Back Squats @ Light Load

2) 25 Minute AMRAP:

600/500m Bike
10 Dumbbell Front Squats
5 Pull-ups
1 Min Rest

Train

1) 2 Back Squats @ 65%: EMOM x 12

2) “The Extra Mile”

400m Run Buy-in THEN:
4 Rounds, 3 Rounds, 2 Rounds, 1 Round:
5 Dumbbell Front Squats @ 70/50
*Bodyweight Movement

4 Rounds: 1 Bar Pull-Over (Or 5 Rows)
3 Rounds: 5 Bar Muscle-ups
2 Rounds: 10 Chest-To-Bar Pull-ups
1 Round: 15 Pull-ups

Stimulus

1) Working on positions at light weights, goal is to be consistent with bar path and balance for all 12 sets. There is not much rest here so 65% is a maximum weight, you can keep things lighter

2) A total of 1 mile of running, 50 heavy dumbbell front squats, and 4 different pulling movements. Select a weight that allows squats to be done unbroken and pull-ups that can be done in 1-2 sets. 25 minute cap