Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each

B. Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Build over the course of the six sets to the heaviest possible triple.

C. Four sets for times of:
6 Snatches (135/95 lbs)
12 Toes-to-Bar
20 Wallball Shots (30/20 lbs)
Rest 3 minutes

Today's WOD:
A. Two sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Dragon Flags x 4-6 reps

B. In teams of 2, complete the following for time, of:
Run 400 Meters (together)
100 Kettlebell Swings (53/35 lbs)
Run 400 Meters (together)
50 Burpees
Run 400 Meters (together)
25 Man-Makers (50/30 lbs - must alternate every 5 reps)
Run 400 Meters (together)
50 Burpees
Run 400 Meters (together)
100 Kettlebell Swings (53/35 lbs)
Run 400 Meters (together)

Absolutely NO DROPPING the Dumbbells.

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90

B. Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90

C. Three sets of:
Front Squat x 4 reps @ 80-85% of 1-RM Front Squat
Rest 2-3 minutes

Today's WOD:

A. Three sets, not for time, of:

Muscle-Ups x 3-6 reps

(or Chest to Bar Pull-ups x 10-12 reps)

Handstand Walk x 10-15 meters

(or Handstand Wall Runs)

B. Four sets of:

Row 500 Meters

50 Double-Unders

25 Kettlebell Swings (32/24 kg)

Rest 4 minutes

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B. Eight sets of:
Jerk x 1 rep
(all attempts between 75-95%)
Rest 2-3 minutes between attempts

C. For time:
Run 400 Meters
20 Pull-ups
40 Front Rack Lunges with Barbell (135/95 lbs)
20 Pull-ups
Run 400 Meters

Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each

B. Four sets of:
Power Clean x 1.1.1.1.1 @ 85% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Burpees Over the Barbell
5 Ring Dips
5 Power Cleans (205/135 lbs)

Today's WOD:
A. Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Nose-to-Wall Handstand Hold x 45-60 seconds

 B. Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch
(high hang, then mid-thigh)

*Pause for 2 seconds in the receiving position after the second snatch.

C. For time:
30 Cals on the Rower
30 Wall Balls (20/14 lbs to 10 ft.)
30 Toes to Bar
30 Box Jumps Overs (24/20")
30 Alternating Dumbbell Snatches (70/50 lbs)

You must control the dumbbell to the floor for the rep to count.