400 M Run D.R.O.M.S Strength: Snatch 5-5-3-3-1 2 rounds 25 push ups 10 hang power snatch 95/65lbs Rest 2 min 2 rounds 25 push ups 10 hang power snatch 95/65lbs Rest 2 mins 2 rounds 25 push ups 10 hang power snatch 95/65lbs

Strength Shoulder press 5-5-3-3-1 Mecton 10-1 Push press 3-6-9-12-15-18-21-24-27-30 Sit ups

400 M Run D.R.O.M.s Strength Cleans 5-5-3-3-1 Metcon: 3 Rounds for time 50 double under 21 pull ups 12 hang cleans 95/65

400 M Run D.R.O.M.s Strength Squat 5-5-3-3-1 Metcon: 21-15-9 Front Squat (155/115) Burpees Box Overs (24/20)

400 M Run D.R.O.M.s Strength 2-2-2-2 Deadlift Metcon: 3 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 mins 6 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 min 9 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit

D.R.O.M.s Metcon: Annual Thanksgiving WOD “Murphy” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run *Partition pull-ups, push-ups and squats as needed*