Move

1) 5 x 3 Back Squat @ technical load

2) 18 Min. Time Cap

5 Rounds:
200m Row
12 Wallballs
7 Burpees Over the Rower
Rest 30 Seconds

Train

1) Back Squat: 3 x 3 @ 82%

2) Game Over

For Time (18 Min. Time Cap)
1000/900m Row
100 Wallballs (20/14)
50 Burpees Over Rower

Stimulus

1) The goal is to complete three sets of three at 82% of your 1 RM Back Squat. This is building off of last week. If you didn’t reach 76% last week, try to aim for that or a bit higher this time. Send the hips back and focus on stabilizing the midline.

2) This is a chipper style workout and will test you using big sets. The row will take roughly 5:00 minutes or less. Go at a pace that you are able to transition to the wallballs right away. Wallballs will be broken up roughly every 10-15 reps, completing all 100 in roughly 6:00. You will finish with an all out burpees over the rower, aiming for 5 minutes here. The goal is to just keep moving straight through till the end.

Extra Credit

3 x 10 Kneeling Single Arm Dumbbell Press
3 x 10 Plate Raises

*Rest 2 Minutes between sets