D.R.O.M.s STRENGTH: 5-5-3-3-1-1 BACK SQUATS METCON: 1 MILE RUN 50 PUSH-UPS 30 BACK SQUATS (135/95) 15 RACK JERKS (135/95) 800 M RUN 50 PUSH-UPS 30 BACK SQUATS 15 RACK JERKS 400 M RUN

D.R.O.M.s Cleans and Snatch 3×2 Metcon 15 Min AMRAP Versus Even rounds Cleans 185/155 25 DU Odd rounds Snatch 155/115 25 DU Keep your movements and mechanics on point. Only go with RX weight if your Clean 1RM is over 225/155 and Snatch 1RM is over 200/135. Scale appropriately. Should be heavy to wear you

D.R.O.M.s Skills Hollow Body / Rocks Arches / Rocks Around the World Wipers Tabata Plank Press Box Overs Wall Ball Sit-ups Air Squats

D.R.O.M.s 2-2-2 @90-95% Bench Press Strict Press 7 Rounds 7 HSPU 7 KB Swings (Heavy) 7 Push-ups

D.R.O.M.s Skills Muscle up/progression 21/15/9 Pull ups Burpees V-ups 6/3/1 Muscle ups Burpee broad jumps T-2-B

D.R.O.M.s Back Squat @ 90-95% 2-2-2 Mobility Shoulders 10 Min AMRAP 5 Thrusters (135/95) 25 Double Unders