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

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

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%

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

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