Move

2) 18 Min. Time Cap
12 Rounds:
10 Wall Balls
6 Cal Bike

Train

1) On the 3:00 x 4 Sets (Building)
3 Bench Press

2) Party Foul

For Time (18 Min. Time Cap)
150 Wall Balls (20/14)
*15/12 Cal Bike Every Time You Break

Stimulus

1) You will be building to a heavy set of 3. Start at roughly 70% and build over the 4 sets. Make sure barbell meets the chest at the bottom and full lockout at top. Tuck your shoulders on the bench before lift off and push through the feet!

2) Ideally you want to complete as large of sets as possible of wallballs to spend as little time as possible on the bike. Aim to complete roughly 8 sets of less. When you break, the bike should take no more than 1:15. Reach full depth on WB squat and try to relax the shoulders during the throw.

Extra Credit
For Time
40 Box Jumps (30/24)
20 Sandbag Over Shoulder (150/100)
100m Sandbag Bear Hug Carry