400 M Run D.R.O.M.s Strength Dealdlifts 8-8-5-5-3 Metcon: 5 rds 5 deadlifts 275/185 50 air squats 20 overhead lunges 45/25

400 M Run D.R.O.M.s Strength Bench press 8-8-5-5-3 Metcon: 15 Pendlay rows 6 Plyo Push-ups 25 Sit-ups 12 Pendlay rows 9 Plyo Push-ups 25 Sit-ups 9 Pendlay rows 12 Clapping push-ups 25 Sit-ups 6 Pendlay rows 15 Plyo Push-ups 25 Sit-ups

400 M Run D.R.O.M.s Strength Strict Press 8-8-5-5-3 Metcon: 75 HSPU (Push Press @ 50% 1RM) 20 D.U.s EMOM (2:1 Singles)

400 M Run D.R.O.M.s Strength Power cleans 8-8-5-5-3 Metcon: 25 Min Partner AMRAP 5 Burpees 7 Hang Snatch (95/65) 9 Toe to Bars

Warm up 400 m D.R.O.M.s Strength: Back squat 8-8-5-5-3 Metcon: 15 min AMRAP ladder. Back squat (115/75) over head squat front squat box jumps 24/20

400 M Run 
D.R.O.M.s Strength:
 Deadlifts 
5-5-3-3-1 Metcon:
 Sumo Deadlift High Pulls 
18-15-12-9-6-3
 Lateral Jumps
36-30-24-18-12-6