D.R.O.M.s Strength Hang cleans 5-3-3-1-1 Metcon 9-12-15-12-9 Push press 95/55 Pull ups

D.R.O.M.s Mobility Metcon 5 Min EMOM 30 Air Squats 1 Min Rest 4 Min EMOM 10 Back Squats (135/95) 1 Min Rest 3 Min EMOM 10 Front Squats (115/75) 1 Min Rest 2 Min EMOM 10 Overhead Squats (95/55)

D.R.O.M.s Strict Press 5-3-3-1-1 Metcon: 3 Min AMRAP 10 Snatches (155/115) 20 Box Jumps (30/24) 30 Ring Dips 40 KB Swings (70/53) 50 Banded Push-ups 2 Min Rest 5 Min AMRAP 10 Snatches (155/115) 20 Box Jumps (30/24) 30 Ring Dips 40 KB Swings (70/53) 50 Banded Push-ups 2 Min Rest Complete 1 Full Round for time:

D.R.O.M.s Skills: Gymnastics “Goats” Metcon: 12 Min AMRAP Buy In: 30 GHD Sit-ups 5 Deficit HSPU 10 TTB 20 Unbroken Double Unders *If you fail break on DUs, start from 0*

D.R.O.M.s Mobility: Wrist and Tricep Strength: Front Squats 8-5-3-1 Metcon: 3 Rounds For Time: 8 Cleans (205/155) 12 Burpees 20 Pull-ups

D.R.O.M.s Jerks 5-5-5-5 Metcon: 4 Rd Versus WOD 400 M Run M.E Ring Rows (Rounds 1 & 3) M.E Shoulder to Overhead (135/95 – Rounds 2 & 4) *Most Total Reps Wins*