WODS: November 2020

3 MIN AMRAP:
9 x Thruster (95/65)
9 x Pull Up

*Rest 1 MIN*

3 MIN AMRAP:
6 x Thruster (115/85)
6 x Chest 2 Bar Pull Up

*Rest 1 MIN*

3 MIN AMRAP:
3 x Thruster (135/95)
3 x Bar Muscle Up

9AM CLASS ONLY

10 x Thruster (135/95)
15 x Bar Facing Burpee
20 x Hang Clean (135/95)
30 x Pull Up
40 x Deadlift (135/95)
30 x Pull Up
20 x Hang Clean (135/95)
15 x Bar Facing Burpee
10 x Thruster (135/95)
*4 x Toes 2 Bar EMOM*
*15 MIN CAP*

***AM Classes Only Today***

18-15-12-9-6-3
Front Squat (135/95)
Bar Facing Burpee
Handstand Push Up   [Strict]
*14 MIN CAP*

6 Rounds:
14 x Deadlift (185/125)
14 x Toes 2 Bar
14 x Wall Ball (20/14)
*15 MIN CAP*

10 MIN EMOM
30 x Double Under
[] x Strict HSPU

Then

"Kimeraine"
5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat

*3 MIN REST*

5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (115/75)
84 x Double Under

2 Rounds:
10 x Bar Muscle Up
100 x Double Under
10 x Ring Muscle Up
100 x Double Under
*10 MIN CAP*

25 MIN AMRAP:
25 x Sumo Deadlift High Pull (75/55)
25 x Push Up
25 x Thruster (75/55)
25 x Sit Up (PVC)

5 Rounds:
10 x Burpee Box Jump Over (24/20)
20 x Wall Ball (20/14) to 10'
*10 MIN CAP*

15 MIN AMRAP:
3 x Ring Muscle Up
6 x Bar Facing Burpee
3 x Squat Clean (155/105)   [185/125]

*Sub 1:1 C2B/RD for MU

15 MIN Every :90 sec
3 Position Snatch   (Hang, Knee, Ground)

Then

7 MIN AMRAP:
15 x Snatch (75/55)
15 x Toes 2 Bar

3 Rounds:
30 x KB Swing (32/24kg)
75 x Double Under
30 x Wall Ball (20/14) to 10'
*Rest 2 MIN*
*3 MIN Cap Each Round*

17 MIN AMRAP
4 x Ring Dip
4 x Box Jump Over (24/20)
4 x Overhead Squat (135/95)

*Aim for 15+ Rounds!*

"King Kong"
3 Rounds:
1 x Deadlift (455/305)
2 x Ring Muscle Up
3 x Squat Clean (255/170)
4 x Handstand Push Up
*12 MIN CAP*

20 MIN EMOM:
1 x Squat Clean & Jerk
*Work up to HEAVY*

Then

5 MIN AMRAP:
200 x Double Under
Max Toes 2 Bar w/ Time Remaining

12 MIN AMRAP:
7 x Thruster (95/65)   [115/85]
7 x Bar Facing Burpee
7 x C2B Pull Up

9 MIN AMRAP:
4 x Front Squat (135/95)
3 x Pull Up
2 x Chest 2 Bar Pull Up
1 x Bar Muscle Up

5 Rounds:
30 x Ring Dip
20 x Sumo Deadlift High Pull (115/85)
30 x Pistol (15R/15L)
*22 MIN CAP*

10 MIN AMRAP:
15 x Clean & Jerk
15 x Snatch
15 x Ring Muscle Up
Rx: (135/95)

75 x Thruster (75/55)
75 x Toes 2 Bar
75 x Bar Facing Burpee
*17 MIN CAP*

3 Rounds:
30 x Handstand Push Up
10 x Clean (185/125)   [225/155]
*12 MIN CAP*