WIDE STANCE BOX SQUAT

A) Strength:

Every 1:30 x 4:

5 Wide Stance Box Squats @ 60% of 1RM Back Squat

- Then - 

Every 2:00 x 3:

3 Wide Stance Box Squats up to a challenging weight (should be heavy, but not a max)

B) WOD:

EMOM 16 w/ a partner:

Run 100 Meters (Row 125/100 Meters, Bike 6/4 Cals or 20s Light Sled Push Sprint)
8 Air Squats

*Remainder of the minute, hold an elbow plank.

- One athlete completes the full set while their partner rests. I.e., once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.

C) Extra Credit:

3 Rounds of:

30 Dimel Deadlifts

30 Landmine Rotations (total)