Warm up

2 rounds:

12 plank transitions

12 duck walk steps

30 sec/side front rack banded stretch

12 KB goblet good mornings

Squat

Front Squat + back squat 5x(3+4)

At ~80% of your 3RM from week 1

No rest between front and back squat, just switch from front to back quickly on the rack.

Conditioning

12 min AMRAP

3 deadlifts 225/155 lbs

3 lateral bar burpees

6 deadlifts 225/155 lbs

6 lateral bar burpees

9 deadlifts 225/155 lbs

9 lateral bar burpees

12 deadlifts 225/155 lbs

12 lateral bar burpees

** when you are done with the round of 12, go back to 3 and up again

Scaling option: Deadlift weight should not exceed 60%

EVF360

Part A

7 min AMRAP:

20 double unders

10 weighted situps 50/35 lbs

10 double dumbbell deadlifts 50/35 lbs

— rest 1 min

7 min AMRAP:

20 single dumbbell step ups 50/35 lbs, 24/20 in

10 air squats

10 alternating double dumbbells farmer’s hold lunges 50/35 lbs

— rest 1 min

7 min AMRAP:

20 single dumbbell step ups 50/35 lbs, 24/20 in

10 burpees

10 double dumbbells ground to overhead 50/35 lbs

Note: ground to overheads can be snatches or C&Js (with 2 dumbbells)

Part B

3 rounds for quality and load:

10 dumbbell goblet hold good mornings

10 alternating cossack squats (with dumbbell in goblet hold)

10 leg pikes over dumbbell

10 sec per side plank extension hold