Move

1) Back Squats: 6-6-5-5-4-4 building in weight each set

2) 15 Min. AMRAP
200m Run
8 Front Squats
1 Min. Rest

Train

1) Overhead Squats: 6 @ 52%, 5 @ 61%, 4 @ 70%, 6 @ 55%, 5 @ 70%, 4 @ 73%

2) Nancy

5 Rounds for Time (20 Min. Time Cap)
400m Run
15 OH Squats (95/65)

Stimulus

1) Build over these two waves resting 2-3 minutes between sets. All sets will come from the rack. If you are not comfortable reracking the bar on your back, drop the bar on the floor and clean it up.

2) Keep rounds at consistent pace until the last round, then amp up the pace with the last of your energy. The run will take roughly 2:15 or less. Overhead squat load should not exceed 50% of 1 RM OH squat, aiming to complete in 1-2 sets. Sub for 450/500m row or 1200/1000m Bike.

Extra Credit
4 Rds For Time:
15/12 Cal Row
12 Toes to Bar
9 C2B
6 BMU
*Rest 2 Min. between rounds