Warm up

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Squat

Tempo back squat 31X1 – 3×3

Then,

Front squat 3×5 (no tempo)

At 85% of your 3RM from week 1 – same weight for back squat and front squat – focus on slow descent, but explosiveness up on the back squat

Time cap for both back and front squat: 18 min

Conditioning

Every 3 min, for 5 rounds, each for time:

4 front squats 185/135 lbs (from the ground)

8 lateral burpees over the bar

16 wall balls 20/14 lbs

Notes: all sets must be unbroken

Scale the front squat to 70% or the Rx weight, whichever is lower

EVF360

Part A

Every 3 min, for 5 rounds, each for time:

8 double dumbbells front squats 50/35 lbs

8 lateral burpees over the dumbbells

16 wall balls 20/14 lbs

Part B

3 x 5 min AMRAP:

40/32 cal ski

200 ft. single arm dumbbell overhead walking lunges 50/35 lbs

40 V-ups or toes-to-bars

— rest 2:30 between AMRAPs, continue where you left off