D.R.O.M.s   Strict Press (70% 1 RM) 10-10-8   Push Press (70% 1 RM) 10-10 Metcon: 15 Min AMRAP 10 Box Jumps (24/20) 30 SDLHP (70/53) 50 Squats (45/35) 70 AbMat Sit-ups 100 Double Unders 100 Double Unders 70 Abmat Sit-ups 50 Squats (45/35) 30 SDLHP (70/53) 10 Box Jumps (24/20)

D.R.O.M.s Back Squat 10-10-8 (Same Weight as Last Week)   Front Squat 10-10   Metcon:   2 Min AMRAP Shoulder to Overhead   2 Min AMRAP Pull-ups   2 Min AMRAP Ring Dips   Rest 1 Min, Repeat

D.R.O.M.s   Mobility Chest Quads   Deadlift @70% 8-8-8   Metcon: Rotating Tabtata Ring Rows Handstand Hold Air Squats

D.R.O.M.s   Cleans @ 70% 1RM 10-8-8   Snatches @ 70% 10-8   Metcon: 5 Min AMRAP 21 Ring Dips 15 Wall Ball Sit-ups   2 Min AMRAP Toe to Bars   5 Min AMRAP 21 Plyo Push-ups 15 Sit-ups  

D.R.O.M.s   Mobility Hamstrings Hips   Muscle-ups (Weighted if necessary) 4-4-4 or Strict Ring Dips (Weighted if necessary) 4-4-4   Metcon: Birthday Workout for…… Emily (18), Brittany (19), and Kenzie (21) 18+19+21= 58 Complete the following for time: 18 Deadlifts (225/155) 19 Ground to Overhead (155/115) 21 Lunge Explodes each leg 58 Yard Shuttle Run

D.R.O.M.s   Strict Press (70% 1 RM) 10-8-8   Push Press (70% 1 RM) 10-8   Metcon: 10 Rounds 5 Strict Pull-ups 10 Burpees 30 Double Unders