D.R.O.M.s Strength 3×5 Strict CTB Pull-ups (Overhand Grip, use band as necessary) Metcon: Buy in: 25 Pull-ups 21-15-9 Floor Sweeps (95/65) Pendalay Rows (95/65) Burpees Cash Out: 25 Pull-ups

D.R.O.M.s Strength Back Squat 3×5 @ 80% 1RM 2 second count down explode up Metcon “Cinco” 500m run THEN 5 rounds for time: 5 deadlifts 5 front squats 5 OH lunge 5 Back squats 5 Bar jumps 115/75 Each round must be unbroken. Rest between rounds but not between movements

D.R.O.M.s 5×8 @ 65-70%1RM Snatch Cleans Metcon 9-12-15-12-9 Hang snatch (115/75) 200 M Run

D.R.O.M.s 5×8 Strict / Weighted Ring Dips Metcon: 100 Burpee Pull-ups

D.R.O.M.s Strength 5×8 @ 65/70% 1rm Strict press Bench press Partner Metcon: 4 min AMRAP KB Swings 53/35 Over Head Plate Lockouts 45/25 1min rest 4 minAMRAP Push Press 95/65 Bar hold 135/95 1min rest 4 min AMRAP Bench press 95/65 Plank hold

D.R.O.M.s Burpees to “Smooth Criminal” Strength 5×8 Strict/Weighted Pull-ups Metcon: “Annie” 50-40-30-20-10 Double Unders Sit-ups