5 rounds for time of: 7 ring dips 14 push press (95/65#) 21 double unders

Platform Deadlift - 12 sets of 1 @ 80% 1RM  Then SPRINT 400m, in remainder of 4 minutes perform max reps deadlift (135/95#) WOD Notes: For the deadlifts we'll be lifting from a platform -…

"FRAN" 21-15-9 of Thrusters (95/65#) Pull-ups WOD Notes: F-ing Fran (Yes it's a benchmark WOD. It's THE benchmark WOD. Get jacked up!)

Max height box jump then Back squat 3-3-3-3-3

AMRAP in 20 minutes of: 2 muscle ups 4 power snatch (135/95#) 200m run WOD Notes: The sub for muscle ups will be jumping muscle ups or banded muscle up transitions.

Clean  3-3-2-2-1-1-1 WOD Notes: This is a full squat clean! (Hint: Any time you see an Olympic lift, it's always a full squat movement unless preceded by the word "power.") For anyone with knee limitations,…

Today's WOD consists of 4 rounds, each 7 minutes long. Each round has a unique task, listed below. Once you finish the task, you can rest for the remainder of the 7 minutes. The faster…

25-20-15-10-5 of: Push up (Men's Rx = clapping) Sit up Hang Power Clean (95/65#) One rope climb after each round

Buy in:  "The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Then Sumo-Deadlift 1-1-1-1-1-1-1

Gymnastics Skills Clinic Kipping Pull-ups Muscle-ups Handstand Walk Cash out - Max consecutive pull-ups WOD Notes: Today we'll be gymnasts for the day! We're going to focus on three important gymnastics skills: kipping pull-ups, muscle-ups,…