WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 9:00 :30/1:00 :30 Hard on the Bike for Calories 1:00 walking

WARM UP: 200m Row 1:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps 20 Walking Lunges SKILL: Into WOD WOD: 10 RFT 200m Row 30 Double Unders (1:00 Rest)

Mission will be closed tomorrow. If you plan on doing Murph on Monday it is highly advised you take a rest day and hydrate.  

WARM UP: 200m Run Fence drills 2 x 20 Monster Walks in all directions 2 Rounds: :30 Bar hang 10 Hollow to arch rolls 10 Pass Throughs 15 Squats w/ red band below knees 15 OHSQ 3 Sets of: 1 Wall Walk + 6 Shoulder Taps SKILL: Every :90 for 10:30 (7 sets) 3-3-2-2-1-1-1 Squat

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Barbell thrusters :30 Bar Hang 10 Hollow/Arch Swings 15 Ring Rows SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 6-8 Burpees Over Box (24/20”) M3: 8-12 Pull-ups WOD: 12:00 AMRAP 12 Thruster (95/65) 12

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups (modify with neg. Ring row) FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean 60% x 3 65% x 3 70% x 3 75% x 3 (80% x 3) x 2 WOD: 4 Min ME

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch (open shoulders!!) 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above the Hips SKILL: Into WOD WOD: 5 rounds NOT for time of: (20:00) 4:00 to complete: Max Push Press

WARM UP: 3x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 6 Box/Downdog HSPU 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Back Squat 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: WOD: 3

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 4×16 Alternating Pistols WOD: WOD: 5:00 to Complete: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power