WARM-UP: Plyos SKILL: 1 Round of “Helen” For Time: 400m Run 21 KBS (24/16kg) 12 Pull-ups WOD: Super Hero Saturday! Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups  

WARM-UP: 400m Run Plyos SKILL: 12:00 to find your 1RM Thruster from the ground WOD: 21-15-9 (16:00) Squat Clean (135/95) Burpees Cash Out Tabata hollow rocks

WARM-UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles forwards Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: Death by Strict Pull-ups upto 10:00 WOD: For time: (18:00) 400m Run 4 Rounds: 20 Alternating Dumbell Single Arm Snatch (55/35) 20 Single arm DB OH Lunge (total) 400m Run

WARM-UP: 2 shuttle runs outside 3:00 Jump Rope Calf stretch 3 x :10 each side SKILL: 2 Sets: 1:00 ME Short Shuttles (1:00 rest) *Short shuttle is from building to midline and back *touch with feet WOD: 14 min EMOM Odd: Squat clean – front squat – jerk Even: 50 Double Unders *Starts barbell weight

WARM-UP: 1 Set of fence drills 2 Rounds: 10 Lunge and twist 10 Wall squats 10 Reverse lunge and side to side 10 Knee above hip on bar SKILL: 5:00 of rower review. WOD: For Time (23:00) 500m Row (3:00 cut) 25 Pull up T2B 15 Burpees 400m Row 20 Pull up T2B 15 Burpees

WARM-UP: 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats Group 3:00 Stretch SKILL: 10 RM BSQ (18:00) Perform at minimum 3 sets of 10 reps after the 2 warm-up sets. Percentages below are ideally 2 x 5 warm-up sets 50% x 10 60%

WARM-UP 9 min Warm up EMOM: M1: Row M2: 10 Light KBS (full) M3: 10 SL Sit Ups Foam Roll 5 min SKILL: KB Farmer Carry Shuttle relay w/ Partner: 8 rounds alternating: 1 shuttle run w/ 2 KB’s (24/16) 10 min cut WOD: 2 Rounds of 2 Min Stations (22:00) ME DB Snatch (55/35)

The gym will be closed today while we are hosting our annual women’s event A League of Their Own Challenge.  Below is a workout you can do at home or the local park.  Get outside, be active and come stop by the event to cheer on our Mission ladies! WARM-UP: 400m Run Plyos WOD: 5

REMINDER- We will NOT have evening classes (4:30 & 5:30), due to ALOTO set up. Last class is our noon hour! WARM-UP: Everett Warm Up: Knee Circles Hip Circles Torso circles Arm circles 20 Jacks 20 seal 20 Lunges 15 Squats 10 Push UPs 3 Min group stretch SKILL: 10min: Build to Heavy Front Squat

WARM-UP: Plyos SKILL: Sled sprints!( 15min) Teams of 3 Relay Style for time: 4 Rounds: Across Lot and Back one time *add plates each round Ladies start with 15’s and add 15’s each time Men start with 25’s and add 25’s each time WOD: For Time: (15min) 20-18-16-14-12-…..2 Sit Ups 2-4-6-8-10-12…. KBS