400 M Run D.R.O.M.s Strength Cleans 2-2-2-2-2 15 Min EMOM 5 Burpees 7 Sit-ups 9 Power Cleans 95/65 (Touch and Go)

400 M Run D.R.O.M.s Squat 2-2-2-2-2 Metcon: 4 mins 200 ft Bear Crawl 100 air squats 50 kb swings 25 wall balls 12 box jumps Rest 2 mins 6 min 200 ft Bear Crawl 100 air squats 50 kb swings 25 wall balls 12 box jumps Rest 2 min 8 mins 200 ft Bear Crawl 100 air

D.R.O.M.s 1 Mile Run Versus Metcon: 4 Rounds 15 Ghd Wall Balls (20/14) Max Effort Double Unders

400 M Run D.R.O.M.s Metcon: Ten rounds for time of: 12 Burpees 12 Pull-ups

400 M Run D.R.O.M.s Strength 2-2-2-2-2 Metcon: 5 rounds 5 Ground to overhead (135/95) 10 Overhead lunges 15 Back squats

400 M Run D.R.O.M.s “12 Days of Christmas” 1 Bear Complex 2 Snatches (95/65) 3 Strict Press 4 Burpees 5 Front Squats 6 Pull-ups 7 Hang Cleans 8 Push ups (hand release) 9 Back Squats 10 Lateral Bar Jumps 11 V ups 12 Overhead Squats