Move

2) 18 Min. AMRAP
10-8-6-4-2
Pull Ups OR Ring Rows
Wall Balls

Train

1) On The 3:00 x 3 Sets (building in weight)
3 Back Squats (3 Second Pause at Parallel)

2) Ballin

For Time (18 Min. Time Cap)
10 Bar Muscle Ups, 40 Wallballs (20/14)
8 Bar Muscle Ups, 32 Wallballs
6 Bar Muscle Ups, 24 Wallballs
4 Bar Muscle Ups, 12 Wallballs

Stimulus

1) Focus on the quality of the movement, pausing for a full 3 seconds at parallel on the way up. Use this time to fix technique at the bottom of the squat before coming back up.

2) This is a gymnastic heavy workout. Choose a difficult gymnastic movement to tackle for this descending rep scheme. The wallballs should be completed in sets of 15+, with the aim to keep the heartrate under control. Break up the BMU early on and give the shoulders a break!

Extra Credit
5 Sets Building: Clean and Jerk Complex
3 Cleans
2 Front Squats
1 Jerk

*Rest 2 Min. Between Sets