D.R.O.M.s 5 Min EMOM 10 Burpees Metcon: 50 M Rack Walk 21-15-9 Ring Dips Box Jumps 50 M Rack Walk

400 M Run D.R.O.M.s 8 Min EMOM 5 Push Press @ 70% Strict Press 1RM Metcon: Death By: Odd Minute Hang Clean (115/75) Even Minute Pull-ups *Increase by 2 Reps Each Rd*

D.R.O.M.s Metcon: 2 Rounds for Reps: 2 min 50 double unders Max sit ups Rest 60 second 2 min 50 double unders Max push ups Rest 60 sec 2 min 50 double unders Max T-2-B Rest 60 sec 2 min 50 double unders Max hspu Rest 60 Sec

8 min EMOM 5 Back Squats at 70% 1RM Metcon: 4 rounds 15 KBS 53/35 (heavy) 12 burpee lateral bar jumps 9 front squats 155/115

400 M Run D.R.O.M.s 3 x 8 Pendlay rows Metcon: 10 Min EMOM 5 Deadlift 155/115 10 Plyo Push-ups

400 M Row D.R.O.M.s Skills: 15 Mins to Practice Pistols Kipping Pull-ups/Butterflies Metcon: 30 box jumps 20 30 muscle snatch 75/45 20 box jumps 24 20 power snatch 115/75 10 box jump 30 10 squat snatch 135/95