D.R.O.M.s Metcon: 2 Rounds for Reps: 2 min 50 double unders Max sit ups Rest 60 second 2 min 50 double unders Max push ups Rest 60 sec 2 min 50 double unders Max T-2-B Rest 60 sec 2 min 50 double unders Max hspu Rest 60 Sec

8 min EMOM 5 Back Squats at 70% 1RM Metcon: 4 rounds 15 KBS 53/35 (heavy) 12 burpee lateral bar jumps 9 front squats 155/115

400 M Run D.R.O.M.s 3 x 8 Pendlay rows Metcon: 10 Min EMOM 5 Deadlift 155/115 10 Plyo Push-ups

400 M Row D.R.O.M.s Skills: 15 Mins to Practice Pistols Kipping Pull-ups/Butterflies Metcon: 30 box jumps 20 30 muscle snatch 75/45 20 box jumps 24 20 power snatch 115/75 10 box jump 30 10 squat snatch 135/95

400 M Run D.R.O.M.s Strength 8 min EMOM 8 push press 50% 1rm of your strict press. 15 min AMRAP 9 s-2-oh 135/95 15 kb swings 53/35 21 burpees

400 M Run D.R.O.M.s 10 min Flight simulator Buy in: 5 Wall Walks 3 rounds For Time: 100 du (2:1) 7 mu (jumping mu or c-2-b pull ups 2:1) 10 hang cleans 135/95 Cash Out: 5 Wall Walks