400 M Run D.R.O.M.s Strength Bench Press 5-5-3-3-1 Metcon: 7 min AMRAP 8 Box Jumps 16 KB Snatch 20 Toes-to-Bar Rest 2 minutes 7 min AMRAP 8 Goblet squats 16 KBS 20 Abmat sit-ups OR ghd sit ups

D.R.O.M.s Strength Squat Cleans 5-5-3-3-1 Metcon: 5 Rounds 115/75 5 Deadlifts touch and goes 5 Cleans touch and goes 5 S2OH 5 Thrusters Once a round has been started you can not drop the bar! For each time you drop the bar there is a 5 burpee penalty

400 M Run D.R.O.M.s Strength Squats 5-5-3-3-1 Metcon: 5 rounds 20 over head squats (95/65) 30 D.U. 10 C2B pull ups

400 M Run D.R.O.M.s Strength: Deadlifts 8-8-5-5-3 Metcon: 4 rounds 5 Burpees 10 Deadlift (185/135) 5 Burpees 10 Kb swing (53/35)

D.R.O.M.s Strength Bench Press 8-8-5-5-3 Metcon: “Amanda” 9-7-5 Muscle-ups Snatches @135/95LBS.

D.R.O.M.s Strength Strict Press 8-8-5-5-3 Metcon: 10-8-6-4-2 Strict press 115/75 Strict pull ups High low walks