400 M Run D.R.O.M.s Strength: Deadlifts 2-2-2-2-2 Metcon: 50 Double Unders 40 Pull-ups 30 Sit-ups 20 Hip Extensions 10 Hand Release Push-ups 50 Double Unders

400 M Run D.R.O.M.s Strength Snatch 2-2-2-2-2 Metcon: Five rounds for time of: 20 Strict ring dips 135 pound Thruster, 14 reps

400 M Run D.R.O.M.s Strength Cleans 2-2-2-2-2 15 Min EMOM 5 Burpees 7 Sit-ups 9 Power Cleans 95/65 (Touch and Go)

400 M Run D.R.O.M.s Squat 2-2-2-2-2 Metcon: 4 mins 200 ft Bear Crawl 100 air squats 50 kb swings 25 wall balls 12 box jumps Rest 2 mins 6 min 200 ft Bear Crawl 100 air squats 50 kb swings 25 wall balls 12 box jumps Rest 2 min 8 mins 200 ft Bear Crawl 100 air

D.R.O.M.s 1 Mile Run Versus Metcon: 4 Rounds 15 Ghd Wall Balls (20/14) Max Effort Double Unders

400 M Run D.R.O.M.s Metcon: Ten rounds for time of: 12 Burpees 12 Pull-ups