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

D.R.O.M.s Strict Press 5-5-3-3-1-1 3 Rounds of: 7 Mins to complete the following: 400 M Run 30 Goblet Squats (53/35) 50 Double Unders 20 Goblet Lunges (53/35 10 each leg) *Use any remaining time as rest or begin the next round of 7 Mins if you haven’t finished*

D.R.O.M.s Hollow Body and Arch Rocks Mobility 12 Min AMRAP 2 Muscle-ups (4 CTB PU and 4 Ring Dips) 4 Handstand Push-ups 8 Burpees

D.R.O.M.s Back Squat 5-5-3-3-1-1 Metcon: 6/28/05 Memorial WOD 5 ROUNDS OF: 28 BOX JUMPS 24/20″ 28 POWER CLEANS 75/45LBS KB SWINGS 1 POOD 28 ABMAT SITUPS 28 PUSH PRESSES 75/45 LBS 28 AIR SQUATS

D.R.O.M.s Plate Warm-up Metcon: Kodys last day, Tyler’s bday, Matt’s moving workout… = “F**k yo’ Birthday WOD, I’m Out” II Handstand Walks / 6 Wall Walks (11 years at Markleys) 21 Thrusters (75/45 Matts favorite movements, squat and push press) 23 Burpees (Tyler’s 23rd bday) II Handstand Walks / 6 Wall Walks 15 Thrusters 23