Strength :
1) Speed Front Squat: 4 x 3 @75%, every 60s.
2) Ultra Wide Sumo Deadlift: 4 x 3 @75%, every 60s.
– Reset on each rep.
Metcon :
Every 4:00 x 3 Sets:
15 Calorie Bike
15 Deadlifts (225, 155)
*Score = fastest split
Rx+:(255, 165)
L3: (185, 125)
L2: (155, 105)
L1: (20s Max Effort Bike) (135, 95)
*Alternate Scaling Options
Bike = 150m Max Effort Row or 15 Lateral Burpees