1) Front Box Squat: 8 x 3 @66%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up. 
2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s.


In 12:00
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

Score= Wallballs


– Strength: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets.
– Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you cannot complete more than 5 UB Reps than the weight is too light.