D.R.O.M.s Strength: Bench Press Pause Sets 23×1 5-3-3-1-1 800 M Run For Time Metcon: 21-15-9 Body Weight Bench Press Burpee Box Jumps (24/20)

D.R.O.M.s Mobility Upper Leg and Hip Skills Muscle Up Progressions Strength Muscle Ups or Weighted / Strict Pull-ups 5-5-5-M.E Metcon: “Grace” 30 Clean and Jerks (135/95)

D.R.O.M.s Shoulder Mobility Strength: Back Squat Pause Sets 23×1 5-3-3-1-1 Metcon: 6 Rounds – 30 sec M.E at each Station KB Swings (53/35) Sit-ups Box Jumps Push-ups

D.R.O.M.s Mobility: Upper Back and Shoulders Strength: 3 Supersets of 5 Sec Negative Reps (Weighted as Necessary) 8 Push-ups 5 Pull-ups 750 M Row For Time Metcon: 8 Min AMRAP 3 Snatches (155/115) 6 TTB

D.R.O.M.s Strict Press 5-5-3-3-1-1 3 Rounds of: 7 Mins to complete the following: 400 M Run 30 Goblet Squats (53/35) 50 Double Unders 20 Goblet Lunges (53/35 10 each leg) *Use any remaining time as rest or begin the next round of 7 Mins if you haven’t finished*

D.R.O.M.s Hollow Body and Arch Rocks Mobility 12 Min AMRAP 2 Muscle-ups (4 CTB PU and 4 Ring Dips) 4 Handstand Push-ups 8 Burpees