Buy in:7 reps unloaded barbell complex- strict press,front squat,push press,rdl,hang power clean, hang power snatch, overhead squat. Mobilize.

Front Squat 2x5@55,65% 1x max reps@75%

then complete as many rounds as possible in 7 minutes:

7 Power Snatches 65/115

3 Muscle ups (ring or bar) Sub 1:1 Pullups/Dips

Buy in: 4 sets of 25 double unders

30 minute AMRAP

Run 400 meters

Row 500 meters

Bike 30 calories

10 reps cat/cowmel, hip thrusts, side-lying bridges, band shoulder complex.

Shoulder Press 

Deadlift 

2x5@55,65

1x Max reps@75%

Finisher: Tabata bike

Buy in: getREADY! Happy 45th Birthday Chris Fason! Enjoy!

For time:

EPB loop

45 pullups

45 wall balls

Crye-Leike loop

45 KB swings

45 air squats

Southern Star loop

45 push ups 

45 toes to bar

Run 400 meters

9am IT'S HAMMAH TIME!!!