9am Mike attack. Bring a friend. Saturdays are always free.

Buy In:Run the Southern Star loop.  5 minutes Olympic wall Squat. Mobilize your tight hip flexors and use a ball to de-gunk your hamstrings. Also, smash your triceps with a barbell to improve your front rack position.

Thrusters:2x3@60,70%, 1x max reps@80%

then complete 15 reps squat clean (115/185)

3 minute time cap. Scale accordingly.

Buy In: Grab a Medicine Ball. In Tabata fashion, stand astride the ball and squat down reaching your hands down until your palms come into contact with the ball. Simply hold this position for 20 seconds and repeat until you have completed the full Tabata cycle (4 minutes). During the 10 second rest phase, just stand up and shake it out. 

Mobiize.

For time-

Complete 3 rounds of:

7 power snatches (53/75)

3 bar muscle ups (sub 3 pullups and 3 dips)

rest 1 minute

Complete 3 rounds of:

1 Suicide

5 chest to bar pull-ups

rest 1 minute

Complete 3 rounds of:

10 overhead walking lunges (53/75)

1 rope climb

rest 1 minute

100 double unders

Record total time including rest.

Buy in: Tabata double unders. Mobilize for running.

At the Main Terrain:

In 30 minutes complete as many rounds as possible of:

Run 500 meters (1 lap)

Rest 1 minute.

Record total completed laps to comments.

Buy In: 8 movements 1 Tabata set: Jumping Jacks, Air Squats, Push Ups, Sit ups, Supermans, Burpees, Air Squats, Hang out in the hole. Mobilize. 

Back Squat 2x3@60,70%, 1x max reps@80%

Finisher:

3x12 reps of:

Sumo Deadlift@50-60% of 1RM Conventional Deadlift.

Rest 2-3 minutes between sets.