SUMO DEADLIFT AGAINST BAND & "TIMEBOMB"

A) Strength:

1) EMOM 10:

2 Sumo Deadlifts against Band @ 60%
-Reset on each rep.

2) Metcon Prep:

3 sets of:

3 TnG Deadlifts building to MetCon weight
6 Wall Ball Shots (use a heavier med ball than you will use for the MetCon)
9 Lateral Burpees over the Bar
Rest 60s

B) WOD:

"Timebomb"

In 12:00

50 Wall Ball Shots (20/14)
40 Lateral Burpees over the Bar
30 Deadlifts (Rx = 275/185, S = 225/205, 165/115, 135/95)
Remaining time AMRAP: Wall Ball Shots

Rx+ = (315/205)

*Score = Total Wall Ball Shots completed

C) GPP:

AMRAP 4:

Single Arm Farmer Carry
*Go without putting weight down for entire 2 mins if possible