Move

1) On the 3:00 x 4 @ technical load: 3 Front Squats

2) 18 Min. AMRAP
200m Run or Row
6 Single Arm Devils Press (3/arm)
6 Single Dumbbell Thrusters

Train

1) On the 3:00 x 4 Sets (Building)
3 Front Squats (3 Second Pauses at Parallel)

2) Shout!

3 Rounds For Time (18 Min. Time Cap)
500/450m Row
12 Double Dumbbell Devil Press (50/35)
12 Double Dumbbell Thrusters (50/35)

Stimulus

1) All squats will be from the rack. The pause at parallel will happen on the way UP, out of the bottom of the squat. This will be quite challenging so keep weight light in order to maintain a full 3 seconds.

2) This workout will a challenging dumbbell workout. Faster cycling rates on the dumbbell will pay off more than a faster rowing rate so try to recover on the row. Each row will take roughly 2:00, as well as 2:00 for the devils press. Choose a dumbbell weight based on the thrusters, allowing for 1:00 of work broken into 2 sets if needed. Row can be subbed for 25/20 Cal Bike or 400m Run.

Extra Credit
Snatches x 9
3 @ 40%, 3 @ 50%, 3 @ 60%, 3 @ 78%
2 @ 83%, 2 @ 88%, 2 @ 83%, 2 @ 88%
1 Heavy Single Attempt