9am Cass is leading the show with the help of some very special guests (Jared from Subway-shhh don't tell it's a secret).

Front squat 9-7-5-3-1 Add weight each set.

then:

climb the following couplet ladder as high as possible in 9 minutes:

Burpees

Chest to Bar Pull Ups

1-1-3-3-5-5-7-7-9-9-11-11-etc