WARM UP :30 Jumping Jacks :30 Lunges :30 Seal Jumps 3 Rounds: 200m Run 1 Round of Cindy STRENGTH 10:00 EMOM ME Set of Strict Pull-ups WOD 20 Min AMRAP 400m Run 12 Toes to Bar 12 Jumping Lunges (each leg) 12 Mountain Climbers (each side)

WARM UP 400m Run :30 Drills x 3 Rounds Jumping Jacks Good Mornings Air Squats Lunge to Instep Bar Hang STRENGTH 12 Min to Find 3 Rep Max Then 3×3 @ 85% WOD Open WOD 13.4 12 Min AMRAP: 150 WBS (20/14) 90 Double Unders (300 SU) 30 CTB Pull-ups RX+: Sub Muscle-ups for Pull-ups

WARM UP 3 Rounds: 250m Row 15 Air Squats 10 Good Mornings MOBILITY Banded Hip Mobility Couch Stretch T-Spine Work WOD 3 Rounds: 400m Run 10 Clean and Jerk (135/95) 20 Hand Release Pushups

WARMUP Indoor Plyos ENDURACE 10 Minutes to Complete: (3) 100m Sprints on Rower for Best Possible Time WOD *Round 1 P1: 5 FSQ (155/105) P2: 5 FSQ P1: 5 FSQ P2: 5 FSQ P1&P2: 10 T2B *Round 2 4 FSQ + 20 T2B *Round 3 3 FSQ + 30 T2B *Round 4 2 FSQ +

Because of the weather today, we’re changing our WOD schedule a bit.  Don’t worry, you’ll still get to do today’s regular scheduled workout on Thursday! WARM UP 3 Rounds 20 Jumping Jacks 20 Straight Legged Situps 15 Push-Ups 15 Baby Squats then… 10 Inch Worm + Push-up SKILL Kipping Ring Dips WOD 10 Min AMRAP

Please make sure you are ALL CHECKING-IN when you come to the gym!  Don’t just walk by the computer.  The scanner isn’t working, but just type your name in and make sure your name pops up.  We will continue to remind you, but try to make it a habit!  It helps us out tremendously! Thank

***MCFSA Competition Program –> you can now access the program via our Mission Barbell Page.  Click HERE to be taken there*** WARM UP 400m Run 1 Set of Fence Drills PVC Warm-up STRENGTH From the Ground: 6 Minutes to Find Max Shoulder Press then 6 Minutes to Find Max Push Press WOD For Time With

Attention: Athletes who are participating in the Open Prep Competition Program Starting next week we will be changing our schedule a bit.  Training days will be Monday, Tuesday, Wednesday and Friday.  THURSDAY WILL NOW BE OUR OFF DAY.  Also, the lifting area will run as more of an open gym style in the morning where

WARM UP 1000m Row or 800m Run 3:00 Jump Rope Warm Up MOBILITY Full Body Stretching WOD EMOM for 12 Minutes: Odd Minutes: 8 Thrusters (115/75) Even Minutes: 1 ME Set of Unbroken Pullups Performance: 5 sets of C&J (3+1) 3 sets @ 85% 3 x 8 Ring Dips WOD: 50 Thrusters 45/35# 100 Double-Unders

WARM UP Plyos 5:00 Foam Roll ENDURANCE Tabata Double Unders – 5:00 Rest – Tabata Jumping Squats WOD 8 Minute AMRAP: 10 Burpees 20 Situps Performance Program: Rest Day.