D.R.O.M.s   Back Squat (Same Weight as Last Week) 10-10-10   Strict Press 10-10-10   Metcon: 30 Double Unders Unbroken 30 Wallballs (20/14) 15 Hang Snatches (115/75) 30 KB Lunges (53/35) 30 Burpees 30 Kb Lunges (53/35) 15 Hang Snatches (115/75) 30 Wallballs (20/14) 30 Double Unders Unbroken  

D.R.O.M.s   Mobility   Deadlift @ 70% 9-8-8   Metcon: 21-15-9 Burpees Snatches (75/45)

D.R.O.M.s   Cleans @ 70% 1RM 10-10-8   Snatches @ 70% 1RM 10-10   Metcon: 7 Rounds 7 Wall balls (20/14) 7 Bench Press (70%) 7 Overhead Plate Lunges (45/35, 7 Each leg)

D.R.O.M.s   Muscle-ups 5-4-4 or Strict Pull-ups 5-4-4   Metcon: 3 Rounds for time: 400 M Run 10 Hang Cleans (165/115) 10 Hand Stand Push-ups

D.R.O.M.s   Strict Press (70% 1 RM) 10-10-8   Push Press (70% 1 RM) 10-10 Metcon: 15 Min AMRAP 10 Box Jumps (24/20) 30 SDLHP (70/53) 50 Squats (45/35) 70 AbMat Sit-ups 100 Double Unders 100 Double Unders 70 Abmat Sit-ups 50 Squats (45/35) 30 SDLHP (70/53) 10 Box Jumps (24/20)

D.R.O.M.s Back Squat 10-10-8 (Same Weight as Last Week)   Front Squat 10-10   Metcon:   2 Min AMRAP Shoulder to Overhead   2 Min AMRAP Pull-ups   2 Min AMRAP Ring Dips   Rest 1 Min, Repeat