9am Mike is bringing it from right field.

Buy In:Salute the flag. High five a trainer. 800 meter Indian Run. 10 reps band shoulder complex. Use 2-3 shoulder mobs from the mwod poster(s).

For time:

Complete 30 muscle ups.

If you cannot do muscle ups substitute 90 pullups and 90 dips. Partition as needed. Stop the workout if you feel like your skin is going to tear. If you can do ring dips and chest to bar pullups, do them. Choose an option that will challenge you but not break your spirit.

Buy In: Tabata Downdog progression, 10 reps hip thrusts on the bench,  cat/camel, ghd situps, side-lying bridges, hollow rocks, supermans.

copied and pasted from CrossFit.com:

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Buy In: Tabata Double Unders. Mobilize your achy-breaky bits.

Team 2k RUN at Main Terrain.

In teams of 2-3 you will run 500 meters in relay fashion, four times for each teammate.

Buy In: Perform 5 reps of each movement. This workout will have a 40 minute time cap. Please be on time Trey Carico and the rest of the Punctually Challenged. Thank you.

"Husky"

5 Muscle Ups

10 Handstand Push Ups

15 Snatches 75/135

20 Thrusters 75/135

25 KB Swings

30 Toes to Bar

35 Burpees

40 Power Cleans 75/135

45 Sit Ups (Chest touches Knees. It is okay to anchor your feet).

50 Wall Balls