D.R.O.M.s CrossFit Total Plus Thrusters 3 Attempts at each lift to find your 1RM (12 min per movement maximum) Back Squat Deadlift Strict Press Thruster

D.R.O.M.s 8 Min EMOM 5 Strict / Weighted Ring Dips Metcon: Hellen 3 Rounds 400 M Run 21 KB Swings 12 Pull-ups

D.R.O.M.s Strength 8 Min EMOM 3 Bench Press 80% 1RM 12 min AMRAP 3 Snatches (95/65) 3 O.H. Squats 10 Burpees

D.R.O.M.s 8 Min EMOM 5 Push Press (80% Strict Press 1RM) Metcon: Partner WOD Weighted Bar Hold (135/95) 75 HSPU 100 Box Jumps (24/20)

D.R.O.M.s *Wear or bring long socks or pants! Skills Rope climbs Hand stands Metcon: Tabata Ball slams Sit ups Pull ups Double unders

D.R.O.M.s 8 Min EMOM 3 Back Squat @80% 1RM Metcon: 5 Rounds 3 min AMRAP 3 Hang power clean 135#/95# 6 Push-ups 9 Squats Rest 1 min