SPEED FRONT SQUATS & SUMO DEADLIFTS

A) Strength:

1) EMOM 4:

4 Speed Front Squats @ 70%

2) EMOM 4: 

3 Ultra Wide Sumo Deadlifts @ 70%

B) WOD:

"Abs of Steel"

For time: (10:00 Cap)

Buy in:

50 Toes-to-Bar (S = Hanging Knee Raises, Abmat Sit-ups)

- Then - 

50 Front Rack Reverse Lunges (Rx = 115/75, S = 95/65, 75/55, Light DB Reverse Lunges)
*Every time you drop the bar complete 10 Bar Facing Burpees (S = Regular Burpees)

Rx+ = 135/95

C) Extra Credit:

Banded Plank Rows (4 x 10 ea). Rest 60s.