400 M Run D.R.O.M.s Strength: 5-5-3-3-1 Strict Press Wednesday: 15 split jerks 185/115 75 D.U. 9 split jerks185/115 12 wall ball sit ups 9 Split jerks 185/115 75 D.U. 15 split jerks 185/115 12 wall ball sit ups

400 M Run D.R.O.M.s Strength Squat Cleans 5-5-3-3-1 “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips

D.R.O.M.s Strength Back Squat 5-5-3-3-1 Metcon: 9-7-5 Squat (225/155) Muscle-ups (2:1 Pull-ups Chest to bar)

D.R.O.M.s Strength Deadlifts 8-8-5-5-3 Metcon: Buy in: 25 Burpees 3 Rounds 25 Wall Balls 15 Snatch Grip Deadlifts (155/115) 5 Pendalay Rows (155/115) Cash out: 100 Double Unders

D.R.O.M.s Strength Snatch 8-8-5-5-3 Metcon: 3 Rounds of 1 Min Max Effort Hang Power Snatch (75/45) Box Jumps (30/24) Hip Extensions Jumping Pull-ups Rest 1 Min

D.R.O.M.s Strength Strict Press 8-8-5-5-3 Metcon: Tabata Hspu GHD Sit-ups Push-ups Overhead lunges (45/25)