SPEED FRONT SQUATS & ULTRA WIDE SUMO DEADLIFTS

A) Strength:

1) EMOM 4:

3 Speed Front Squats @ 75%

2) EMOM 4:

3 Ultra Wide Sumo Deadlifts @ 75%
- Reset on each rep.
- Beginners focus on technique

3) 1 Round of:

8 TnG Deadlifts with metcon weight
8 Lateral Burpees Over Bar
10s Max Effort Row/Bike

B) WOD:

Every 4:00 x 3 Sets:

150 Meter Max Effort Row (15 Cal Max Effort Bike or 15 Lateral Burpees Over Bar)
15 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
*Score = Fastest Split

Rx+ = (255/165)

C) Extra Credit:

1a) Bird Dogs (3 x 5 each w/ 3 count hold on each rep). Rest 30s.
1b) Half Kneeling Banded High to Low Woodchops (3 x 10 ea). Rest 30s.