Move

1) Every 90s x 10 Rounds:
1 Tempo Bench Press @ Moderate Load
30 Single-unders

2) 15 Minute AMRAP:

3 Wall Walks
10 Box Jumps (Or Step-ups)
10 Abmat Sit-ups

Train

1) Every 90s x 10 Rounds:
1 Bench Press @ 85%
30 Crossover Single-unders

2) “Bad News Bears”

4 Rounds For Time (20 min cap):
5 Wall Walks
15 Box Jump Overs @ 24/20
15 Toes-To-Bar

Stimulus

1) Build to 85% of your 1RM (or a heavy weight that’s sustainable) and try to get through 1 bench press + 30 crossovers in under 90s. Reduce reps of crossovers or spend the time practicing if you are unable to perform them

2) Wall walks can take 1-1.5 mins, box jump overs 1 min, TTB 1-1.5 min for up to 4 minutes a round. This will slow down so break up TTB early and take a few seconds between every wall walk

BONUS QUARTERFINALS PREP

For Quality:

5 Rounds:
10 GHD Sit-ups
25’ HS Walk (or 1 min practice)