WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Walking lunge to instep 10 BB GM 10 RDL 10 Front squats SKILL: Every :90 for 9:00 ( 6 rds ) 6 Deadlifts

WARM UP: Warm UP AMRAP (10:00) 150m Row 10 Russian KBS 10 American KBS 20 Banded good mornings 10 Slsu 5 Box jumps SKILL: Set for WOD WOD: Station 1: 4 Min AMRAP: 20 Double

WARM UP: Grab pvc: 10 Pass thru 10 Strict press 10 Push jerk 10 Split jerk Calf stretch BBWU from rack SKILL: 12 Min to Build to: 1 Rep Max Split Jerk from Rack WOD:

WARM UP: 2x’s 20 Banded side steps over 45# plate 10 Slow controlled banded squats 5 Push ups w:03 negative :30 Bar hang 5 Jumping pull ups 5 Jumping pull ups w/ :03 negative :10

WARM UP: 400 M Run Plyos 10 Squats with rotational twist BBWU SKILL: Into WOD WOD: 5 Rounds for Time: 200 M Run 8 Squat Cleans 200 M Run (2:00 Rest)

Happy New Year Mission family!! Enjoy the day off today and prepare yourself for new PR’s in 2019!