D.R.O.M.s Snatch 5-5-3-3-1 Metcon: 4 Rounds – 1 Min Max Effort at each station: Thrusters (75/55) Russian KB Swings (55/35) Box Jump (24/20) Push Press (75/55) Rest 1 Min

D.R.O.M.s Skills 10-15 min Flight simulator Metcon 5 rounds 3 muscle ups / 6 c-2-b pull-ups 6 dips 10 power cleans (115/85)

D.R.O.M.s Front squats 5-5-3-3-1 Metcon 12 min amrap 200 m run 10 push ups 15 deadlifts

D.R.O.M.s Strength Hang cleans 5-3-3-1-1 Metcon 9-12-15-12-9 Push press 95/55 Pull ups

D.R.O.M.s Mobility Metcon 5 Min EMOM 30 Air Squats 1 Min Rest 4 Min EMOM 10 Back Squats (135/95) 1 Min Rest 3 Min EMOM 10 Front Squats (115/75) 1 Min Rest 2 Min EMOM 10 Overhead Squats (95/55)

D.R.O.M.s Strict Press 5-3-3-1-1 Metcon: 3 Min AMRAP 10 Snatches (155/115) 20 Box Jumps (30/24) 30 Ring Dips 40 KB Swings (70/53) 50 Banded Push-ups 2 Min Rest 5 Min AMRAP 10 Snatches (155/115) 20 Box Jumps (30/24) 30 Ring Dips 40 KB Swings (70/53) 50 Banded Push-ups 2 Min Rest Complete 1 Full Round for time: