Move

1) Back Squats: Build to technical set of 5

2) 25 Min AMRAP:

250/200m Row
10 Shuttle Runs @ 25’ (Or 600/500m Bike)
10 Dumbbell Thrusters
1 Min Rest

Train

1) Back Squats: 3 x 5 @ 67%

2) “Teeter-Totter”

3 Rounds For Time (30 Min Cap):
500/450m Row
400m Run
30 Thrusters @ 75/55, 20 @ 95/65, 10 @ 115/75

Rest 4 mins after each set of thrusters

Stimulus

1) Build to 67% (or a weight you can do 15+ reps of) and then do 3 sets of 5 reps at this weight

2) Each round will take roughly 10 minutes with the rest. Reduce volume of thrusters or weight in order to complete each component in under 2 minutes

Quarterfinals Prep

1) Power Cleans: 3 x 3 @ 70%

2) 2 Rounds:
5 Ring Muscle-ups
10 Pistols L, 10 Pistols R
50’ HS Walk

THEN

2 Rounds:
3 Ring Muscle-ups
5 Pistols L, 5 Pistols R
25’ HS Walk