Move

1) Build to a technical set of 3 Bench Press

2) AMRAP 18 Minutes
10 Alternating DB Snatches
10 Single DB Goblet Squats
5 Ring Rows

Train

1) Max reps of Bench Press at 90%

2) Perfect Ten

10 Rounds for Time (18 Min. Time Cap)
10 Alt. DB Snatches (50/35)
10 Single Arm DB OH Squats
3 Ring Muscle Ups

Stimulus

1) Build to technical failure, aiming to get 2-3 reps. The last rep should be a slow grind so get a spotter for your max set.

2) Each movement should take roughly 30 seconds to complete, aiming for a little less than 2 minute a round to finish under the time cap. Both heads of the DB must touch the floor every rep. Switch arms every 5 reps for the OH squats. Shoulder fatigue will play a big part in the non-dumbbell movement you perform, so choose a movement that you can maintain for 10 rounds.

Extra Credit

Snatches for Quality (rest as needed)
8 @ 65%, 6 @ 70%, 4 @75%, 2 @ 80%, 1 @ 85%