Move

1) Back Squats: Build to technical set of 5

2) 5 Rounds:

1200/1000m Bike
8-12 Dumbbell Thrusters
8-12 Burpees
6 Ring Rows (Or Pull-ups)
1 Min Rest

Train

1) Back Squats: 5-5-Max Reps-1
@ 77-77-77-87%

2) “Down With The Sickness”

5 Rounds For Time (30 Min Cap):
400m Run (300 Air Runner)
12 Thrusters @ 75/55
12 Bar-Facing Burpees
6 Bar Muscle-ups

Stimulus

1) Warm up back squats in sets of 3 and then do 2 sets of 5 reps at 77%, 1 set of max reps at 77%, and then 1 set of 1 rep at 87%

2) Run should take no longer than 2.5 mins (reduce distance if needed), thrusters capable of 1 set but can do in 2, burpees no longer than 1.5 mins, BMU no longer than 1.5 mins. Should be able to complete a round every 6 mins

BONUS QUARTERFINALS PREP

5 Power Cleans @ 73% + 25’ HS Walk
Rest 2 Mins
5 Power Cleans @ 73% + 25’ HS Walk
Rest 2 Mins
5 Power Cleans @ 73% + 25’ HS Walk
Rest 2 Mins
3 Power Cleans @ 83% + 25’ HS Walk

THEN:
1 Min On, 1 Min Off, AMRAP Pistols x 3 Rounds