Move

1) Front Squats: Build to technical set of 5

2) 5-6 Rounds:
20/16 Cal Row
20 Air Squats
100’ Double Dumbbell Front Rack Walk
1 Min Rest

Train

1) Front Squats:
10-8-6-4-2 @ 55-60-65-70-75%

2) “The Dirty Bubble”

4 Rounds For Time (25 Min Cap):
30/24 Cal Row
30 Wallballs @ 20/14
150’ Sandbag Bear-hug Carry @ 150/100

Stimulus

1) Build to 55% in sets of 5 and then do the prescribed reps and sets. If you do not have a 1RM, build in weight as you decrease in reps (moderate weights)

2) Looking to complete each movement in under 2 minutes, you have up to 25 mins to complete 4 rounds. In the bear-hug carry, brace your core and hold either a d-ball, sandbag, or duffel bag as you walk 6 x 25’ distances. Stagger starts and share equipment if needed

BONUS OPEN PREP

3 Minute AMRAP:
6 Pull-ups
4 Chest-To-Bar Pull-ups
2 Bar Muscle-ups

*practice CTB or BMU if you are unable to complete the above complex