D.R.O.M.s Mobility Metcon: 30 Min EMOm Min 1) 10 Burpees Min 2) 10 Box Jumps Min 3) 10 Pull-ups Min 4) 10 KB Swings Min 5) 10 Ring Dips Rest 1 min

D.R.O.M.s 12 Mins at Each Movement to establish 1RM Front Squat Snatch Push Press

D.R.O.M.s Mobility Metcon: Complete all of the following for time: But In 800 M Run “Annie” 50-40-30-20-10 Sit-ups Double Unders Cash Out 800 M Run

D.R.O.M.s CrossFit Total Plus Thrusters 3 Attempts at each lift to find your 1RM (12 min per movement maximum) Back Squat Deadlift Strict Press Thruster

D.R.O.M.s 8 Min EMOM 5 Strict / Weighted Ring Dips Metcon: Hellen 3 Rounds 400 M Run 21 KB Swings 12 Pull-ups

D.R.O.M.s Strength 8 Min EMOM 3 Bench Press 80% 1RM 12 min AMRAP 3 Snatches (95/65) 3 O.H. Squats 10 Burpees