250 Row
5 Empty Bar Dead Lifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Skill: Pistols or 1 Leg Squats - 5 mins practice
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Strength: EMOM x 10 Mins
4 Dead Lifts + 2 Front Squats - Build Up!
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WOD: 3 Rounds of (total 16 mins)
On a 1 Min Clock
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max DLs - 95/65 L1, 145/95 L2, 225/145 L3
Rest 2 Mins
On a 1 Min Clock -
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max Front Squats - 75/45 L1, 95/65 L2, 135/95 L3
Rest 2 Mins
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Extra Credit:30 Ft Sled Push x 10 Sets - NFT