20 Front Squats/Back Squats w/ empty bar
20 Calorie Bike
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Strength: Back Squat - 8 x 3 @ 50% - EMOM
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WOD: 10 Rounds for time - 20 Min Cap!
10 DLs - 95/65 L1, 135/95 L2, 185/135 L3
5 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Superset:
1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts