Today's WOD:
A. Take 12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of 2, complete four sets of:
Complete as many rounds and reps as possible in 5-minute:
3 Box Jump Overs (24"/20")
6 Dumbbell Thrusters (45/25 lbs - DO NOT DROP!)
9 Kettlebell Swings (70/53 lbs - DO NOT DROP!)
Rest 3 minutes between sets.

Only one team member may be working at any one time, and that team member must cycle through an entire round before the next teammate may begin.

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Clean x 1 rep

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

B. "Open WOD 12.4/13.3"
AMRAP in 12-minutes, of:
150 Wall Balls (20 lbs to 10'/14 lbs to 9')
90 Double-Unders
30 Muscle-ups

Today's WOD:
A. Take 15 minutes to build to today’s heavy Push Press.

B. Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest Push Press

C. Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of KB Swings as possible in 5 minutes of:
Row 1000 Meters
Kettlebell Swings (70/53 lbs) x Max Reps

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Muscle-Ups x 3-6 reps

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Glute-Ham Raises x 6-8 reps @ 3011

Today's WOD:
A. In 10 reps or less, build to today's 1-RM Front Squat.

B. For time:
5 Ground to Overhead (185/125 lbs)
10 Ground to Overhead (155/105 lbs)
15 Ground to Overhead (135/95 lbs)
20 Ground to Overhead (115/75 lbs)

C. For time:
Row 500 Meters
20 Front Squats (135/95 lbs)
40 Chest-to-Bar Pull-ups
80 Double-Unders

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. "Open WOD 12.3"

AMRAP in 18-minutes, of:

15 Regional Style Box Jumps (24/20")

12 Push Press (115/75 lbs.)

9 Toes to Bar

Today's WOD:
A. Take 15 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of 3, complete four rounds in Conga-line style (except for run) for time:
Run 400 Meters (all 3 members must start the run together)
135/95 lb. Thruster x 5 reps
70/53 lb. Kettlebell Swings x 10 reps
Double-Unders x 20 reps