WARM UP: Plyos Stretch SKILL: GROUPS OF 3 -4 10 Cal Assault Bike Sprint Race First Team to 100 Cal WOD: 10 Wallballs (20/14) 10 T2R 10 Burpee bar taps 10 Abmat sit ups 200m Run 200m Row 20 WBS 20 T2R 20 BBT 20 Abmat sit ups 200m Run 200m Row 10 WBS (20/14)

Due to impeding weather conditions from Hurricane Harvey, Saturday, August 26, classes have been cancelled.  We will keep you posted if any other further changes will be made via Facebook, Instagram and emails.  Please stay safe! Thank you! Love, Your Mission Team P.S. If all else fails, do 100 burpees for time.

WARM UP : Plyos 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10 Deadlifts (225/155) M2: 1 Shuttle Run outside M3: Kettlebell Static Farmers Hold (32/24kg) M4: 20 Jumping Lunges M5: ME Calories in :30 on Bike

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band PVC Warm up for Snatches SKILL: Every 1:30 for 12:00 (8 sets) 3 Muscle Snatch + 3 Snatch Balance WOD: 5:00 AMRAP Box Facing Burpee Box Jump Overs (24/20”)

WARM UP: 200m Run 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats SKILL: Front Rack Flexibility WOD: 30:00 to Complete: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps

WARM UP: 2 Rounds: 200m Run 10 Dynamic GMs 10 Side Lunges (5 each side) 10 Baby Squats 10 Ring Rows 10 Jumping Squats 10 V-Ups 10 Burpees :30 Bar Hang 5 Negative T2B SKILL: Into WOD WOD: For Time: (18:00) 15-13-11-9-7-5-3 of: Chest to Bar Pull-ups Squat Cleans *Weights increase each round: MEN: 95-115-135-155-165-175-185

WARM UP: 400m Run Plyos SKILL: Into WOD WOD: 5RFT (22:00) 400-m run 15 left-arm kettlebell snatches (24/16kg) 15 right-arm kettlebell snatches (24/16kg)  

WARM UP: EMOM 9:00 6 Jumping Lunges (Alternating Legs) 6 Donkey Kicks 5 V-Ups SKILL: Into WOD WOD: 2 Person Team 24min AMRAP 30 Box Jump(24/20) 50 Ball Slams (30/20) 30 Ring Dips 50 Pushups 100 Double Unders 50 Abmat Sit-ups 30 Cal Assault Bike Sprint  

WARM UP: 3:00 of Jump Rope 5 Inch Worm + 2 Push up 10 Straight Legged Sit Ups 5 Burpees 10 Lunge to Instep SKILL: Into WOD WOD: For Time: (30:00) 400m Run 100 Double Unders 80 Push-ups 60 Pull-ups 40 Burpee Box Jump Overs (24/20”) 20 Squat Cleans (185/115) 30/20 Cal on Bike

WARM UP: 200m Run 10 Lunge to Instep total 20 Pelvic Raises 10 Single Leg Pelvic Raise (each) 10 Side Lunges (total) 10 Baby Squats 10 Pass Throughs 10 Figure 8 :30 Handstand Hold 20 KBS (light) SKILL: 8:00 EMOM ODD: 6 Push-Press at 70-75% of 1RM EVEN: :45 Slam Ball Bear Hug (70/50) WOD: