Warm-up:

Strength:

Same % on the tempos, but the 3 no tempo reps are heavier than last week.

Tempo Back Squat @32X1

3×65, 2×70, 2×75, 1×80, 1×82%

Followed by one set of Back Squat x 3 reps @85% with No Tempo

Conditioning:

50/35 Assault Bike Calories

Then,

3rds

10 Deadlifts 225/155

10 Lateral Burpees Over the Barbell

Or

50/35 Assault Bike Calories

Then,

3rds

10 Deadlifts 155/105

10 Burpees