Move

1) Back Squats: Build to technical set of 3

2) 10 Minute AMRAP:

10 Wallballs
10 Alternating DB Snatches
5 Pull-ups (Or Ring Rows)

Train

1) Back Squats: 3 x 5 @ 70%

2) “Hustle & Go”

Every 2 Mins x 5 Rounds:
15 Wallballs @ 20/14
15 Alternating DB Snatches @ 50/35
Max Ring Muscle-ups In Remaining Time

Stimulus

1) Build to 70% in sets of 5 and then do 3 sets of 5 reps at this weight

2) Reduce reps of wallballs and snatches in order to get a minimum of 30s with your choice of the following:
Strict Pull-ups / Chest-To-Bar Pull-ups / Bar Muscle-ups / Ring Muscle-ups (any of them can be assisted/banded). There is no structured rest so do not go to failure on the pulling movements and go slow/break up wallballs and snatches as needed to maintain a steady pace

BONUS OPEN PREP

3 Rounds:

5 Power Snatches @ 70%
*15 Kipping HSPU/10 Strict HSPU/5 Wall-Facing HSPU

*R1 = kipping HSPU, R2 = strict, R3 = WF