Week 3.1

BB OH Squat

5×5 with 3 sec pause in bottom (70-80%)

BB Behind Neck Press x8

Superset 

DB Single OH Squat x8 E/S

X4

4 min controlled AMRAP

D Ball reverse lunge x10

–

BB Bicep Curl x10

BB Z Press x10

–

KB Front Rack Box Step Ups x10

Week 3.2

BB Pause Deadlift

5×5 70-80%

BB Single Leg DL x8 E/S

Superset

Hanging Knee Hold 30-1min

X4

4 min controlled AMRAP

D Ball Clean To Box

–

DB RDL x10

DB Hammer Curl x10

–

Heavy KB Swing