D.R.O.M.s Strength 5×8 @ 65/70% 1rm Strict press Bench press Partner Metcon: 4 min AMRAP KB Swings 53/35 Over Head Plate Lockouts 45/25 1min rest 4 minAMRAP Push Press 95/65 Bar hold 135/95 1min rest 4 min AMRAP Bench press 95/65 Plank hold

D.R.O.M.s Burpees to “Smooth Criminal” Strength 5×8 Strict/Weighted Pull-ups Metcon: “Annie” 50-40-30-20-10 Double Unders Sit-ups

D .R.O.M.s Strength Back squat 5×8 65/70% 1rm Deadlift Work form Light weight Metcon 5 rounds 10 Squats 135/95 10 box jumps

D.R.O.M.s Mobility 2-2-2-2-2 @90% 1RM Snatch Cleans Metcon – “Death By” Hang Cleans (115/75)

D.R.O.M.s Skills Muscle up progressions Rear tuck supports/back levers/ Metcon: 3 rounds 7 muscle ups 400 m run

Strength Push jerks/Bench press 5X2 at 90% 1RM Metcon: Tabata Dynamic Push-ups Push Press 115/75 Burpees Ring Rows (RX feet on box w/ feet and hands in line. body as parallel to ground as possible)