D.R.O.M.s Back Squat 5-3-3-1-1 Metcon: 3 Rounds For Time: 10 Burpee Box Jump Overs (30/24) 60 M Plate Carry (45/35) 20 Shoulder to Overhead (95/65) Rest 3 Min 2.5 Min ME Deadlifts (1/4 point) or Front Squats (1 Point) @ 185/135

D.R.O.M.s Strength: Cleans 3-3-3 Metcon: 5 Rounds 3 Min AMRAP 2 Shoulder to Overhead (185/135) 6 Ring Push-ups 10 Russian KB Swings (53/35) Rest 1 Min

D.R.O.M.s Skills: Double Unders Mobility Rotating Tabata (4 Rounds – 45 on, 15 off) High Hangs Snatch (75/55) Sit-ups Burpees

D.R.O.M.s Bench Press 3×3. (2 sec down, 3 sec pause) 23×1 Metcon: 21-15-9 Back Squats (225/155) HSPU

D.R.O.M.s Strength Negative Pull-ups 5 sec decent 5-5-5 Metcon: 4 Rounds for time: Run 400 meters 5 burpee muscle-ups or 10 burpee pull-ups RX’d is with a 20lb vest!

D.R.O.M.s Strength: Back squat pause set 3×3 with 2 second down/4 second hold at the bottom (24×3) 8 Min AMRAP: 4 hang cleans (155/105) 6 plyometric push-ups 8 box jump overs