D.R.O.M.s Metcon: Every minute on the minute do the number of burpees indicated in the minute. Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not

D.R.O.M.s “The Dirty Thirty…One” (Kody’s bday WOD) Ghd sit ups 30 Bear complex 1 (115/75) Box jumps 30 Bear complex 1 Ring dips 30 Bear complex 1 Front rack kb lunge 30 Bear complex 1 Kb swing 30 Bear complex 1 Goblet squat 30 Bear complex 1 Hand stand push ups 30 Bear complex 1

D.R.O.M.s Partner Workout: 14 Min AMRAP: 12 Alternating Partner Pull Ups (One rep per athlete at a time. Must complete all 12 w/out dropping off bar or 5 Burpee penalty on spot) 15 Alternating burpee toe to bar 30 Partner Wall balls (20 Guy/Guy, 14 Girl/Girl) 10 two person Partner Deadlifts @(375 Guy/Guy, 250 Girl/Girl)

D.R.O.M.s Snatch panda pulls 12 min amrap ladder Hang Snatch ladder by 1 rep per rd 135/95 Push ups ladder by 2 reps per rd

D.R.O.M.s 5 Min EMOM 5 Strict Press Metcon: 4 rounds: 1 Min ME shoulder to Overhead 95/65 1 Min ME Double unders 1 Min ME sit ups 1 Min Rest

D.R.O.M.s Skills Clean Progression with Panda Pull Metcon: 10-1 Clean (135/95) HSPU