Move

2) On the 3:00 x 6
12 Ring Rows
10 Cal Bike
8 Alternating Dumbbell Snatches

Train

1) Tempo Strict Press: 5 x 3 (5 Second Negative)

2) Going Down Swinging

On the 3:00 x 6 Rounds:
12 Chest to Bar Pull Ups
15/12 Cal Bike
12 Dumbbell Snatches (70/50)

Stimulus

1) Build in weight over the five sets. Aim to increase weight slightly from 7/22/24. The five second negative will start from the overhead position and slowly lower to the shoulders. Avoid the fast descent past the midway point.

2) These are meant to be fast intervals, aiming for roughly 30 seconds of rest before the next interval. Pull ups can be broken up into doable sets. Snatches are quite heavy today so aim for two sets with a short amount of rest between.

Extra Credit
Strict Weighted Pull Ups: 5 x 2 Building