400 M Run D.R.O.M.s 10 min Flight simulator Buy in: 5 Wall Walks 3 rounds For Time: 100 du (2:1) 7 mu (jumping mu or c-2-b pull ups 2:1) 10 hang cleans 135/95 Cash Out: 5 Wall Walks

400 M Run D.R.O.M.s Strength 8 min EMOM 8 back squats at 50% 1rm Metcon Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

D.R.O.M.s Strength Deadlifts 5-5-3-3-1 Metcon: “Diane” 21-15-9 Deadlifts (225/155) HSPU

400 M Run D.R.O.M.s Strength Snatches 5-5-3-3-1 Metcon: 30 Hand-release push ups 20 Snatch (75/55) 10 Pull ups 30 Hand-release push ups 20 Snatch (95/65) 10 Pull ups 30 Hand-release push ups 20 Snatch (115/75) 10 Pull ups

400 M Run D.R.O.M.s Strength Bench Press 5-5-3-3-1 Metcon: 7 min AMRAP 8 Box Jumps 16 KB Snatch 20 Toes-to-Bar Rest 2 minutes 7 min AMRAP 8 Goblet squats 16 KBS 20 Abmat sit-ups OR ghd sit ups

D.R.O.M.s Strength Squat Cleans 5-5-3-3-1 Metcon: 5 Rounds 115/75 5 Deadlifts touch and goes 5 Cleans touch and goes 5 S2OH 5 Thrusters Once a round has been started you can not drop the bar! For each time you drop the bar there is a 5 burpee penalty