D.R.O.M.s Jerks 5-5-5-5 Metcon: 4 Rd Versus WOD 400 M Run M.E Ring Rows (Rounds 1 & 3) M.E Shoulder to Overhead (135/95 – Rounds 2 & 4) *Most Total Reps Wins*

D.R.O.M.s Strict / Weighted Ring Dips 5-5-5-5 Metcon: 20 Calorie Row 30 Snatches (105/70) 40 V-Ups 50 Front Squats (105/70)

D.R.O.M.s Strength: Bench Press Pause Sets 23×1 5-3-3-1-1 800 M Run For Time Metcon: 21-15-9 Body Weight Bench Press Burpee Box Jumps (24/20)

D.R.O.M.s Mobility Upper Leg and Hip Skills Muscle Up Progressions Strength Muscle Ups or Weighted / Strict Pull-ups 5-5-5-M.E Metcon: “Grace” 30 Clean and Jerks (135/95)

D.R.O.M.s Shoulder Mobility Strength: Back Squat Pause Sets 23×1 5-3-3-1-1 Metcon: 6 Rounds – 30 sec M.E at each Station KB Swings (53/35) Sit-ups Box Jumps Push-ups

D.R.O.M.s Mobility: Upper Back and Shoulders Strength: 3 Supersets of 5 Sec Negative Reps (Weighted as Necessary) 8 Push-ups 5 Pull-ups 750 M Row For Time Metcon: 8 Min AMRAP 3 Snatches (155/115) 6 TTB