Strength
Back Squat (3×5 @ same weight )
Continue adding 5-10 lbs each week if you can successfully complete 3×5. If you reach failure, drop to 80% of heaviest set of 5 and restart linear progression.
Conditioning (2 Rounds for reps)
AMRAP 4 Minutes:
8 Wall Balls (20/14)
8 Box Jumps (30/24)
Rest 2 minutes
AMRAP 3 Minutes:
8 Wall Balls (14/10 or decreased from previous)
8 Box Jumps (24/20 or decreased from previous)
Count & record number of reps for each round separately – try to beat # during second round