Strength Push jerks/Bench press 5X2 at 90% 1RM Metcon: Tabata Dynamic Push-ups Push Press 115/75 Burpees Ring Rows (RX feet on box w/ feet and hands in line. body as parallel to ground as possible)

Skills 5 Min Plank holds (45 on 15 off)   Lat active pulls Working towards a flat horizontal to the ground pull Metcon: 500m row 20 floor sweepers 135/95 400 m run 40 Toes to bar 150 double unders 60 Sit-ups

Strength Back squats 5×2 at 90% of 1RM 10 Rounds 10 Deadlifts 185/135 10 Push-ups Do not go too heavy, form is key NO rounded backs! And NO rebounding off the ground! Touch and goes are fine slam and goes are not. Control your weight.

D.R.O.M.s Skills: Max Effort L sit, ME ring supports ME hand stand holds 500 m row for time. Metcon 5 rounds 20 wall balls 5 wall walks

D.R.O.M.s Strength: 8 min EMOM, 5 power cleans (135/95) Metcon: Versus WOD 4 Rounds 400 m run Hang clean (95/65) for reps

D.R.O.M.s Mobility Strength: M.E. Bench Press (45/35) Metcon: 150 Box Jumps (24/20) 5 Push-ups EMOM