D.R.O.M.s   Mobility Hamstrings Hips   Muscle-ups (Weighted if necessary) 4-4-4 or Strict Ring Dips (Weighted if necessary) 4-4-4   Metcon: Birthday Workout for…… Emily (18), Brittany (19), and Kenzie (21) 18+19+21= 58 Complete the following for time: 18 Deadlifts (225/155) 19 Ground to Overhead (155/115) 21 Lunge Explodes each leg 58 Yard Shuttle Run

D.R.O.M.s   Strict Press (70% 1 RM) 10-8-8   Push Press (70% 1 RM) 10-8   Metcon: 10 Rounds 5 Strict Pull-ups 10 Burpees 30 Double Unders

D.R.O.M.s   Back Squat (Same Weight as last week) 10-8-8 Front Squat 8-8   Metcon: 3 Rounds for Time: 200 M Run 30 Hang Squat Cleans (95/65)

D.R.O.M.s   Bench Press @70% 8-8   Metcon: 5 Rounds for time: 5 KB Swings 10 Box Jumps 15 Sit-ups   Rest 3 Mins   Repeat 5 More Rounds (10 total rounds)

D.R.O.M.s   Mobility   Snatch @70% 8-8   Metcon: 400 M Run 25 Pull-ups 400 M Run 25 Pull-ups 400 M Run 25 Pull-ups 400 M Run

D.R.O.M.s Skills: Handstands Mobility Metcon 13 Min AMRAP 135/95lbs 5 Deadlift 5 Hang Cleans 5 Front squats