D.R.O.M.s Skills: Max Effort L sit, ME ring supports ME hand stand holds 500 m row for time. Metcon 5 rounds 20 wall balls 5 wall walks

D.R.O.M.s Strength: 8 min EMOM, 5 power cleans (135/95) Metcon: Versus WOD 4 Rounds 400 m run Hang clean (95/65) for reps

D.R.O.M.s Mobility Strength: M.E. Bench Press (45/35) Metcon: 150 Box Jumps (24/20) 5 Push-ups EMOM

D.R.O.M.s 3 sets of: 3 Weighted Pull-ups 5 Strict Pull-ups 7 Kipping Pull-ups Metcon: 21 Turkish get-ups, right arm 21 Swings 21 Overhead Squats, left arm 21 Swings 21 Overhead Squats, right arm 21 Swings 21 Turkish get-ups, left arm Keep that elbow locked out on the TGU’s!

D.R.O.M.s ME Back squat 185/135 Max effort back squat. You can rest with the weight on your back but if you rack the weight your done. Metcon: 10 min cap 75 double unders 5 thrusters 50 double unders 10 thrusters 25 double unders 15 thrusters 135/95

D.R.O.M.s Metcon: 1 Squat (155lb/105lb) 10 Handstand Strict Push-Ups
 2 Squat cleans 9 Handstand Push-Ups
 3 Squat cleans 8 Handstand Push-Ups
 4 squat cleans 7 Handstand Push-Ups
 5 Squat Cleans 6 Handstand Push-Ups
 6 Squat Cleans 5 Handstand Push-Ups
 7 Squat Cleans 4 Handstand Push-Ups
 8 Squat Cleans 3 Handstand Push-Ups
 9 Squat Cleans 2