D.R.O.M.s 8 Min EMOM 3 Back Squat @80% 1RM Metcon: 5 Rounds 3 min AMRAP 3 Hang power clean 135#/95# 6 Push-ups 9 Squats Rest 1 min

D.R.O.M.s Jerks 5-5-3-3-1 Metcon 10-1 Wall balls (20/14) Ring Dips

D.R.O.M.s Strict Pull-ups 4 sets (5-8 Reps) 25 Pull-ups 50-40-30-20-10 Sit-ups Plate Jumps 25 Pull-ups

D.R.O.M.s Snatch 5-5-3-3-1 Metcon: 4 Rounds – 1 Min Max Effort at each station: Thrusters (75/55) Russian KB Swings (55/35) Box Jump (24/20) Push Press (75/55) Rest 1 Min

D.R.O.M.s Skills 10-15 min Flight simulator Metcon 5 rounds 3 muscle ups / 6 c-2-b pull-ups 6 dips 10 power cleans (115/85)

D.R.O.M.s Front squats 5-5-3-3-1 Metcon 12 min amrap 200 m run 10 push ups 15 deadlifts