D.R.O.M.s   Mobility   Muscle-ups 6-5-5 (or 1 More rep than last week)   or   Strict Pull-ups 6-5-5 (or 1 More rep than last week)   Metcon: 4 Rounds For Time: 400 M Run 10 HSPU

D.R.O.M.s Strict Press @70% +5 lbs 10-8-8 Push Press @70% +5 lbs 10-8 12 Min AMRAP 10 Power Cleans (115/75) 10 Box Jumps 10 Front Squats (115/75) 10 Box Jumps 10 Thrusters (115/75) 10 Box Jumps

D.R.O.M.s   Back Squat @70% +5-10 lbs 10-8-8   Front Squat @70% +5-10 lbs 10-8   Metcon: Tabata  KB over head Walking lunges Sit ups Back extension Muscle-ups or Pull Ups

D.R.O.M.s   Snatch @70% + 5-10 lbs 8-8-8   Bench @70% + 5-10 lbs 8-8-8   Metcon: 4 Rounds 15 Wallballs (20/14) 15 Burpees

D.R.O.M.s   9-11 Throwdown For Time: 2001m Run 11 Box Jumps 36/24 11 Thursters 125/85 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 170/120 11 Handstand Push Ups 11 Kettlebell Swings 70/53 11 V-ups 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 M Run The workout is symbolic of 9/11.  The 2001 meter run

D.R.O.M.s   Mobility   Muscle-ups 5-5-5 (or 1 More rep than last week)   or   Strict Pull-ups 5-5-5 (or 1 More rep than last week)   Metcon: 4 Rounds: 2 Min AMRAP 3 Front Squat (155/115) 6 Push-ups 9 T2B Rest 1 Min