Wed July 23 "Dealers Choice"

Move

1) Front Squat 5-4-3-2-1-1-1 Building

2) 18 Min AMRAP

6 Knee Raises
8 Wall Balls
10 Cal Row
Rest 30 Sec.

Train

1) Front Squat:
3 x 1 @ 90-95%
1 Big Drop Set (15 Reps +) @ 50%

2) Dealers Choice

For Time (18 Min Cap)
50 Toes to Bar
100 Wallballs (30/20)
1500/1350m Row
*Partition However You Like

Stimulus

1) You will be building to a heavy single and staying there for three singles. These are pretty maximal reps you will work through. Then you will perform a large drop set at 50%.

2) This workout involves three movements that you can break up however you like. Choose movements that you can maintain unbroken sets of. 10 Rounds would be a great option if you are working on toes to bar.

Extra Credit

Accumulate 5:00 Plank Hold
Every Break perform 30 Sec Wall Sit