D.R.O.M.s Strength 3-3-3-3 Strict Muscle-Ups or Strict Pull-ups Metcon: 7 Rounds: 7 Hang Cleans Unbroken 155/115 7 Strict Pull-ups 7 KB Swings (Heavy)

D.R.O.M.s Strength: 5-5-5 @85% Strict Press Metcon: 15 Minute Versus AMRAP: Alternate 400 M Runs, while other partner performs as many reps as possible at the following station Rounds 1 & 4: Bench Press (135/95) Rounds 2 & 5: Ring Dips Rounds 3 & 6: Push-ups

D.R.O.M.s Skills: Handstands Mobility Metcon: 21-15-9-6-3 Handstand push ups Ring rows Burpees

D.R.O.M.s Strength Back Squats @85% 5-5-5 Metcon: 2 Rounds ME reps 4 min Back Squat 135/95 3 min Jump Rope 2 min Wall Balls 1 min pull ups

D.R.O.M.s Strength Cleans 8-8-8-8-8 5 Rounds 3 Min AMRAP 3 DL (185/135) 6 Bench Press (155/115) 9 Box Jumps (24/20) 1 Min Rest

D.R.O.M.s Strict Pull-ups 5-5-5-5-5 Partner WOD 3 Min ME Plank Sit ups 3 Min ME Hollow body hold Burpees 3 Min ME Bar hang Toe to bars Repeat each couplet as a 2 Min ME And then a 1 Min ME