Move

1) Strict Press: Build to technical set of 3

2) 10 Minute AMRAP:
10/8 Calorie Row
10 Box Step-ups (Or Box Jumps)
10 Dumbbell Deadlifts

Train

1) Strict Press: Build to heavy set of 3

2) “Callback”

10 Minute AMRAP:
15/12 Calorie Row
15 Box Jumps @ 24/20
15 Deadlifts @ 185/125

Stimulus

1) Take small jumps and build to a heavy set of 3 (around 85-90%) for the day

2) Slow and steady here as your heartrate will be high and lower body will be burning. Plan for 2.5-3 minute rounds and break deadlifts up as needed