9am It's Hammah Time!!! Light, fast 20 minute AMRAP. beTHERE!

Buy in: 5 reps each movement. Mobilize.

For time:

Complete 21-15-9 reps of:

Calories Bike

Thrusters 63/95

Sumo Deadlift High Pull 63/95

Buy in:Fraternize, Mobilize, Strategize.

CrossFitter's Choice (this means you pick one, NOT you have to do all three. You'd be surprised at the reading comprehension issues that come up).

30 Muscle-Ups

Row 5 K

30 minute AMRAP: Run 400, rest 1 minute.

Buy in:5 reps. Barbell Clean Progression. Mobilize.

Power Cleans: 7,5,3,1,1,1,1,1

In 9 minutes complete as many rounds as possible of:

6 Handstand Push Ups 

3 Power Cleans 135/225

9 Toes to bar

Buy in:20 reps kettlebell swing(light), wall balls, push ups, toes to bar, sit-ups, hammer curls, calories. Mobilize. Progressively load your bar to prepare for the front squats in the workout.

For 20 minutes

Every minute on odd minutes:5 front squats 70-80% (straight sets)

Every minute on even minutes:60 meters farmers carry (dumbbell or kb of matching weight in each hand)