Warm up

2 rounds:

250m ski/row

5 empty BB kang squats

10 alternating BB front rack lunges

10 alternating single leg RDL (empty BB, 5 per leg)

Front squat

Tempo front squat with tempo 33X1: 6×4 at 77.5%

Single leg barbell RDL: 3×6 per leg

Note: Load is 7.5% heavier than week 2.

Conditioning

10 rounds for time:

6 double DB deadlifts 50/35 lbs

12 wall balls 20/14 lbs

Time cap: 13 min

EVF360

Part A

Every 4 minutes for 4 rounds, complete for load and quality:

10 double DB front squats

20 alternating jumping lunges

30 sec of plate truck driver with 15 lbs plate

Part B

Every 90 sec for 8 rounds, complete, for time:

6 double DB deadlifts 50/35 lbs

12 wall balls 20/14 lbs