D.R.O.M.s Strict Pull-ups 5-5-5-5-5 Partner WOD 3 Min ME Plank Sit ups 3 Min ME Hollow body hold Burpees 3 Min ME Bar hang Toe to bars Repeat each couplet as a 2 Min ME And then a 1 Min ME

D.R.O.M.s Mobility Metcon: 3 Rounds 400 M Run 20 Thrusters (75/55) 60 Double Unders

D.R.O.M.s Shoulder Mobility Strength: 8-8-8-8-8  Strict Press @ 70% 5′ AMRAP 10 Overhead squat (95/65 Rx; 115/85 Comp Rx) 5 Bar-facing burpees 10 KBS (Rus.) (24/16k Rx; 32/24k Comp Rx) rest 2′ 5′ AMRAP 10 Ground-to-overhead (athlete uses same weight as above) 5 Burpees 10 KBS (Rus.) (same weight as above)

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run *With a 20 lb Vest*

D.R.O.M.s STRENGHTH 5-5-3-3-1-1 SNATCH DEADLIFTS 5 ROUNDS 1 MIN M.E BEAR CRAWL (GYM LENGTHS) 1 MIN M.E HIGH LOW WALK (Gym LENGTHS) 1 MIN M.E TIRE FLIPS or WALKING LUNGES (Weather dependent) 1 MIN M.E RUN (20 M LENGTHS) 1 MIN REST

D.R.O.M.s STRENGTH 5-5-3-3-1-1 PULL-UPS (WEIGHTED OR STRICT) DIPS (WEIGHTED OR STRICT) METCON: 12 MINUTE AMRAP LADDER MUSCLE UPS OR CTB PULL-UPS HANG SQUAT CLEANS (155/115)