WODS: December 2018

15 MIN EMOM:
1 x Squat Clean

Then:
3-2-1
Squat Clean (50% Max Load)
*3 x Bar Muscle Up After Each Set*
Then
60%, 70%, 80%, 90%
*15 MIN CAP*

12 MIN AMRAP:
12 x Deadlift (185/125)
9 x Box Jump (24/20)
12 x Toes 2 Bar

100 x Thruster (75/55)
*5 x Bar Facing Burpee EMOM*
*10 MIN CAP*

1 x Wall Climb
2 x Handstand Push Up
3 x Sumo Deadlift High Pull
4 x Power Clean
5 x Push Jerk
6 x Box Jump Over (24/20)
7 x KB Swing (32/24kg)
8 x Pull Up
9 x Wall Ball (20/14)
10 x Toes 2 Bar
11 x Bar Facing Burpee
12 x Thruster
Rx: (95/65)   [135/95]

*Just Like The Song. 1, 2-1, 3-2-1, 4-3-2-1...*
*30 MIN CAP*

10 MIN AMRAP:
1-2-3-4-5-6-...
Burpee Ring Muscle Up
30 x Double Under After Each Set

3 Rounds:
15 x Clean & Jerk (115/75)
15 x Toes 2 Bar
15 x Box Jump (24/20)
Rest 2 Minutes
*15 MIN CAP*

2 Rounds:
12 MIN Clock
1 Mile Run
With Remaining Time, 
AMRAP:
20 x Bar Facing Burpee
20 x Front Squat (95/65)
20 x Chest 2 Bar Pull Up
*Rest 3 MIN*

21 x Deadlift (45/35)   [95/65]
21 x Hang Clean (45/35)   [95/65]
21 x Push Jerk (45/35)   [95/65]
20 ft Handstand Walk
18 x Deadlift (75/55)   [135/95]
18 x Hang Clean (75/55)   [135/95]
18 x Push Jerk (75/55)   [135/95]
40 ft Handstand Walk
15 x Deadlift (95/65)   [155/105]
15 x Hang Clean (95/65)   [155/105]
15 x Push Jerk (95/65)   [155/105]
60 ft Handstand Walk
12 x Deadlift (115/75)   [185/125]
12 x Hang Clean (115/75)   [185/125]
12 x Push Jerk (115/75)   [185/125]
80 ft Handstand Walk
9 x Deadlift (135/95)   [205/135]
9 x Hang Clean (135/95)   [205/135]
9 x Push Jerk (135/95)   [205/135]
100 ft Handstand Walk
6 x Deadlift (155/105)   [225/155]
6 x Hang Clean (155/105)   [225/155]
6 x Push Jerk (155/105)   [225/155]
120 ft Handstand Walk
3 x Deadlift (185/125)   [255/175]
3 x Hang Clean (185/125)   [255/175]
3 x Push Jerk (185/125)   [255/175]
140 ft Handstand Walk
*21 MIN CAP*

21-15-9
Front Rack Lunge
Push Jerk
Pull Up   [C2B]
*10 MIN CAP*
Rx: (115/75)   [135/95]

800m Run
40 x Box Jump (24/20)
40 x KB Swing (24/16kg)
40 x Wall Ball (20/14)
600m Run
30 x Box Jump (24/20)
30 x KB Swing (24/16kg)
30 x Wall Ball (20/14)
400m Run
20 x Box Jump (24/20)
20 x KB Swing (24/16kg)
20 x Wall Ball (20/14)
200m Run
10 x Box Jump (24/20)
10 x KB Swing (24/16kg)
10 x Wall Ball (20/14)
*21 MIN CAP*

10 Rounds:
5 x Deadlift (155/105)   [225/155]
7 x Bar Facing Burpee
5 x Deadlift (155/105)   [225/155]
:30 Seconds Rest
*15 MIN CAP*

"Annie"
50-40-30-20-10
Double Under
AbMat Sit-Up (PVC)
But...
*5 x Taters EMOM (24/16kg)*
*14 MIN CAP*

12 MIN AMRAP:
2-4-6-8-10-12-...
Power Clean (135/95)   [185/125]
Handstand Push Up   [Strict]

60 x Bar Muscle Up
30 x Squat Clean (185/125)   [225/155]
*Split Up However You Like*
*20 MIN CAP*

10 MIN EMOM:
10 x Burpee (To Target 6" Above Reach)
12 x Hang Clean (24/16kg) (6Right/6Left)
*If you miss round, complete round, rest and pick back up at next minute*

10 x Ring Muscle Up
20 x Front Squat
30 x Handstand Push Up
40 x Deadlift
30 x Handstand Push Up
20 x Front Squat
10 x Ring Muscle Up
*19 MIN CAP*
Rx (135/95)

30 x Burpee Box Jump Over (30/24)
*5 x Power Snatch (75/55) EMOM*
*9 MIN CAP*

12 MIN AMRAP
5 x Pull Up
3 x Chest 2 Bar Pull Up
1 x Bar Muscle Up
1 x Snatch
2 x Overhead Lunge
3 x Overhead Squat
Rx: (155/105)