STIMULUS
DESCRIPTION
Today's 4-round capacity builder combines ""grunt work"" weightlifting and high skilled gymnastics
After completing all your bar muscle-ups and dumbbell power cleans, you'll lunge as far as you can with the time remaining
There is no rest following the lunge - you'll transition directly back to the bar muscle-ups
New rounds start on the [0:00-2:00-4:00-6:00]
Your score today is the total distance covered in the double dumbbell front rack walking lunge
For reference, the muscle-ups and power cleans should take no longer than 1:15 to complete
This gives you at least :45 seconds to lunge each round
BAR MUSCLE-UPS
Choose a number or variation that allows you to clear this station in 1-2 sets
See further down the page for subs
DUMBBELL MOVEMENTS
Choose a light-moderate dumbbell weight for both movements that allows you to complete the 7 power cleans unbroken each round
In the power clean, only one head of the bell has to make contact with the floor in the bottom
In the lunge, the back knee should touch the ground and the hips should reach full extension between steps

STIMULUS
DESCRIPTION
We'll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
Each interval begins with a "buy-in" 400 meter run
This run only happens once to start each interval
In the remaining time, you'll complete as many rounds and reps as you can of front squats and burpee box jump overs
The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work
FRONT SQUATS
The weight starts low and the reps start high in the first interval
From there, the weight will increase and the reps will decrease
This ideally allows you to complete a similar (rounds + reps) score with each interval
These should all be weights and rep schemes that you are comfortable completing unbroken today
The bar will be taken from the floor, not a rack
You are allowed to squat clean the first rep of each set
BURPEE BOX JUMP OVERS
We'll face the box in the burpee instead of moving laterally
You can jump-up or step-up out of the burpee, but should jump onto the box
There is no need to stand to full extension on top of the box

Sub for run: 500M Row or 25/18 cal AAB