Move

1) Bench Press: Build to technical set of 8

2) 4 Minute AMRAP, 1 Minute Rest, 3 Rounds:

15/12 Calorie Row
12 Alternating DB Snatches
12 Elevated Push-ups

Train

1) Bench Press: 3 x 8 starting @ 60% and build

2) “Space Force”

4 Minute AMRAP, 1 Minute Rest, 3 Rounds:

Calorie Row: 21/16, 18/14, 15/12
Alternating DB Hang Snatch @ 50/35: 16, 14, 12
Push-ups: 16, 14, 12

Stimulus

1) Build to 60% and do 8 reps, do two additional sets of 8 at increasing weights (ie 65%, and 70%)

2) 3 Rounds of 4 Minute AMRAPs with 1 Minute of Rest in between:

Round 1: 21/15 Cal Row + 16 Alt DB Hang Snatch + 16 Push-ups
Round 2: 18/14 Cal Row + 14 Alt DB Hang Snatch + 14 Push-ups
Round 3: 15/12 Cal Row + 12 Alt DB Hang Snatch + 12 Push-ups

BONUS QUARTERFINALS PREP

EMOM X 6:
5 Pull-ups
3 Chest-To-Bars
1 Muscle-up

EMOM x 9:
Min 1: 20 GHD Sit-ups
Min 2: 20 Hip Ext
Min 3: 60 Double-unders