Move

1) Back Squats: Build to technical set of 5

2) 20 Minute AMRAP:

5 Burpees
5 Jumping Pull-ups
10 Goblet Squats
10 Box Step-ups

Train

1) Back Squats: 5-5-Max Reps-1
@ 80-80-80-90%

2) “The Admiral”

3 Rounds For Time (25 Min Cap):
10 Burpee Bar Muscle-ups
20 Front Squats @ 185/125
20 Box Jump Overs @ 24/20

Stimulus

1) Build in sets of 3 reps and then complete 5 reps @ 80% for two sets, followed by a max set (5-10 reps), followed by a single at 90%

2) Select a movement to couple with burpees that is quick for transitions, such as a burpee followed by a jumping pull-up / kipping pull-up / chest-to-bar / box bar muscle-up. Then select a weight that allows for 20 squats to be done in 4 sets or less, take your time on box jump overs. Each movement should take 2.5 mins on average

Quarterfinals Prep:

10 Rounds For Quality:

1 Legless Rope Climb
10 Alternating Single-leg Squats
10 GHD Sit-ups