Move

1) Back Squats: Build to technical set of 5

2) 10 Minute AMRAP:

4 Ring Rows (Or Jumping Pull-ups)
8 Air Squats (Or Goblet Squats)
12 Box Jumps (Or Step-ups)

Train

1) Back Squats: Build to heavy set of 5

2) “Boxing Day”

10 Minute AMRAP:
5 Pull-ups
10 Front Squats @ 75/55
15 Box Jumps @ 24/20

Stimulus

1) Build to a heavy set for the day, if things are feeling good you’re aiming for 85%+ of your 1RM

2) Select a weight and movements that allow for unbroken sets as you only have 10 minutes for this workout. Each round should take less than 2 minutes, plan for 5 rounds or more worth of reps