Move

1) Back Squats: Build to technical set of 5

2) 20 Minute AMRAP:

4 Seated Rope Climbs
8 Dumbbell Thrusters
12/9 Cal Echo Bike

Train

1) Back Squats: 6-3-6-3-6-3
@75-80-75-85-75-88%

2) “Beanstalk”

5 Rounds (20 Min Cap):
3 Rope Climbs
15/12 Cal Echo Bike
10 Thrusters @ 115/85

Stimulus

1) This will feel heavy throughout. Belt and sleeve if necessary and rest 2-3 mins between working sets

2) Each movement should be completed in 1.5 mins or less. Push the pace where you can and don’t be afraid of breaking up thrusters into sets :)