WARM-UP: 3 Minutes jump rope 2Xs: 5 Baby squats 5 Gate swings 5 Burpees 5 Ring rows 5 Hollow to arch swings on a bar SKILL: Every 3:00 for 3 rounds: Run 400m 1 Set ME pull-ups WOD: Partner Chipper: 200 DU 40 Partner kick downs 35 Partner push-ups 30 Partner russian twists to the

WARM-UP: 2 rounds of :20 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Lunge to instep R Lunge to instep L Squats SKILL: 9:00 Ascending EMOM Power snatch M1-3: 3-3-3 (135/95) m4-6: 5-5-5 (115/75) M7-9: 7-7-7 (95/65) WOD: 5 Rounds: 7 OHS (115/75) 7 Thrusters 7 Box jumps

WARM-UP: 400m Run 2Xs: 250m Row 5 Inchworms + push up 10 Lunge to instep 10 Air squats 10 Hollow to arch rolls 1:00 Couch stretch (each side) :30 Pigeon stretch SKILL: :30 hold at the bottom of the squat at the follow weights: 45/35 65/45 75/55 WOD: Running clock with partner: 0-8:00: Max Clean

WARM-UP: 400m Run Group stretch Light weight KB WU 2 Rounds: 10 Goblet squats 10 Russian swings 10 American swings SKILL: “Increase your grace” 30 Clean and jerks (135/95) *All reps are done in sets of 5 touch and go unbroken WOD: For time: 400m Run 15 FSQ (185/125) 400m Run (5:00 Rest) 400m Run

WARM-UP: Shuttle forward Shuttle backward 20 Kicks on your back (10L/10R) 20 Walking lunges 20 Ring rows 20 Squats w/plate. Straight arms out in front (15/10) 10 Burpees SKILL: *After wod  1 Curb to curb farmers carry (32/24kg) 1 Curb to curb run *rest while partner works WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups

Advanced Barbell Prep starts TOMORROW at 5:30pm- 6:30pm.  There is 1 spot remaining! If you are wanting to do this, please contact Coach Drew directly at drew@missioncrossfitsa.com or sign-up online by clicking here. WARM-UP 200m Run Group Stretching STRENGTH Full Grip Front Squats 10:00 to build up to a heavy 3 Rep WOD :20 Work/:40

WARM-UP: Plyos Barbell warm-up WOD: “Whittman” 7 Rounds for time (30:00) 15 KBS (24/16) 15 Power cleans (95/65) 15 Box jumps (24/20)

WARM-UP: 200m Run 3 Rounds of Cindy   WOD: Teams of 4: 2000m Row 31 Partner Burpees 100 Dumbbell Snatches (55/35) 150 Ab Mat Sit-ups 100 Partner Deadlifts (315/225) 100 Box Jumps (24/20″) 200 KBS (24/16kg)

WARM-UP: 400m Row 3Xs: 10 Ring rows 10 Baby squats 5 Inch worms to a push up SKILL: Pull-up Test WOD: 3 Rounds: (30:00) 12 GTO (135/95) 20 Burpees 30 Hollow rocks 500m row (3:00 rest between rounds)

WARM-UP: Everett warm-up SKILL: LAX ball work -Feet -Calves -Hips -Shoulders WOD: “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats