Move

1) Banded Strict Pull-ups: 5-4-3-2-1

2) Front Squats: Build to technical set of 5

3) 10 Min AMRAP:
Max Calories On Rower

**Every 2 Min (Starting at 0:00):
10 Air Squats
10 Lunges

Train

1) Strict Weighted Pull-ups:
1 x 3, 2 x 2, 4 x 1 building

2) Overhead Squats: 5 x 3 @ 80-85%

3) “Overdue”

10 minute AMRAP:
Max Calories On Rower

*Every 2 Min (Starting at 0:00):
15 Overhead Squats @ 95/65

Stimulus

1) Building to a heavy single weighted pull-up or de-band to a difficult single pull-up

2) Build to a heavy technical triple (using the rack, do a behind-the-neck push press) and stay there for five sets

3) Goal is to accumulate as many calories as possible in ten minutes with a brief interruption every 2 minutes to do an unbroken set of squats