In part 1, This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  In part 2, In this 3-round workout, the reps decrease and the dumbbell movement changes each round. Because we're going straight from the dumbbell movement into a farmer's carry, the dumbbell will likely be challenging to hold on to.

Score: Time

Target Score: 9-13 Minutes 
Stimulus: VO2 Max [RPE 7-8]
Box Jump Overs: 2:00-1:30-1:00 Respectively.  You do not need to reach the full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding. 
Dumbbell Reps: Use two dumbbells. Choose a dumbbell weight you can complete within 2 sets for each movement. You'll complete 30 push press, 24 front squats, and 18 thrusters.
Farmer's Carry: There are 3 total farmer's carries for a total of 300 meters. Hold two dumbbells at your sides.

Knees Out

Focus on driving the knees outward as you descend and rise from the squat.
This prevents knee collapse (valgus) and helps engage the glutes, ensuring proper tracking over the toes.

A well-paced effort will pay off best in today's workout. 

Break up the dumbbell sets as needed from the beginning so you can charge hard on the farmer's carries. Always break well before your grip gives out.

Be intentional with your walking pace during the carries. It is easy to meander and spend more time under tension than necessary.

BOX JUMP OVERS

Reduce Box Height
Box Jumps
Box Step Overs
Box Step-Ups
2x Jumping Lunges

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DUMBBELL REPS

Sub Barbell (115/85)
3 Rounds of Push Press (115/85)
3 Rounds of Front Squats (115/85)
3 Rounds of Thrusters (95/65)

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
20 Shuttle Runs (1 rep = 10m)