9am Bring a bodybag friend. DJ Mikey Mike and the Funky Bunch bring the noize.

Buy In: High five a trainer. Salute the flag. Hit a double biceps pose (careful not to cramp here Cunningham). Rowling 10 frames. Pay burpee fee after every frame.

You have 5 minutes to Run 800 meters+ complete as many burpees as possible.

These burpees will be HAND RELEASE and you must jump up and touch an overhead target. There is not a 6" jump requirement, but YOU MUST STAND ALL THE WAY UP AND REACH OVERHEAD AND TOUCH A PULLUP BAR FOR A REP TO COUNT. Record total number of burpees.

Buy In: Tabata downdog progression. 10 reps- toes to bar, hip thrusts on bench, side-lying bridge, supermans. Squat mobility work as needed.

Thrusters 5,5,3,3,1,1,1

In 3 minutes, complete as many Deadlifts as possible.

Rest 2 minutes

In 3 minutes, complete as many thrusters as possible.

Rest 2 minutes

In 3 minutes, complete as many power cleans as possible.

You must use the same weight for all three movements. Record total reps and weight used on your forehead with a sharpie.

Buy In: 5 reps each movement. Mobilize.

Complete 15 Pullups, 25 Push Ups(hand release), 35 Sit Ups (feet anchored, shoulder blades touch ground then elbows touch knees), 50 Air Squats. Rest 3 minutes. Complete 5 rounds. Do not short the rest period. Your time for this WOD will include 4 rest periods. The clock stops once the work on the 5th and final round is complete.

Buy In: Unloaded barbell, 10 reps of: RDL, Bent over row, barbell curl, upright row, reverse curl, strict press, overhead squat. I'm Robert Frost up in this *****!

Help set up the workout and complete a few brief warmup sets of each movement.

3-4 person team WOD, 18 minute AMRAP of:

Row 15 Calories, 15 Back Squats (95/135), 15 Box Jumps (20/24).

In the event of a 4th teammate you will use "Station D" as a rest period. Everyone works simultaneously. You cannot leapfrog past someone.