STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
-For the dumbbell snatches, alternate hands every rep for a total of 20 reps
-For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps
-Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

STRATEGY
-With the row following the snatches, where we can always keep moving, let's look to go big here
-Shoot for 20 straight or 10-10 on the opening dumbbell movement
-On the Rower, move at a moderate pace that allows you to attack the dumbbell step-ups
-It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come
-The bar muscle-ups aren't necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2

STIMULUS
-These three giants sets are to be completed for quality rather than speed
-Move at a pace between movements and use weights that allow you to complete each station unbroken
-Rest as needed between sets to preserve quality
Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible
-Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm
-Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground
-Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking

SUBSTITUTIONS
-Strict Toes to Bar
Feet as High As Possible
Weighted Sit-ups

-Chin Over Bar Hold
Add a Band
Hollow Hold
Reduce Time

-Overhead Squat Hold
Reduce Weight
Front Squat Hold