9am: Attention to all the cool cats, can you hear me right meow?  Mike "The Alley-cat" will have you choking on your hairballs!  Be there!

Buy in: 10 reps band shoulder complex, band pull aparts, no-money drill. Mobilize.

Bench Press: 9,7,5,3,1,1,1

Power Clean: 9,7,5,3,1,1,1

In 10 minutes complete as many rounds as possible of: 

10 Power Cleans (63/95)

30 Double Unders

Buy in: Tabata format- one-arm kettlebell deadlift right side(the weight should touch the floor to start each rep), left side, hang power curl to push press right side, left side, Repeat. Mobilize.

For time:

This is a partner workout featuring a series of tasks to be completed in "I go, then you go" fashion-

Complete 100 burpees trading off sets of 10. This means each athlete will end up performing 50 burpees.

rest 1 minute

150 wall balls. (This means one partner does 80 and the other does 70 total).

rest 1 minute

Run 1600 meters in 400 meter increments.

rest 1 minute

Row 2000 meters in 500 meter increments

rest 1 minute

150 KB Swings trading sets of 10

Buy in: Complete 5 reps of each movement. Use little to no weight on your barbell and lovingly return said bar to the ground please. Mobilize.

For time complete:

30 reps each in the order listed (not partitioned)

Hang Squat Cleans

Handstand Push Ups

Thrusters

Box Jump Overs

Overhead Squats

Chest to Bar Pullups

75/115

Buy in:10 reps- Cat/camel,bridge,side-lying bridge,ghd or ab-mat situps.

Deadlift 9,7,5,3,1,1,1

In 12 minutes complete as many rounds as possible of:

15 Bar-facing burpees

10 Deadlifts (95/185)

5 Bar Muscle Ups (sub 1 pullup and 1 dip for each muscle up)