Clean complex
Build to heavy
1-Hang Power Clean+ 1-Hang Squat CleanFor Time
50-Wallballs 20/14
40-Cal Row
30-DB Push Press 50s/35s
20-Cal Bike
10-Bar Muscle Ups
(Fitness scale to 15-Chest to Bar Pullups)

All regular classes
Bring January 2020 dues

Fitness and Performance
Crazy 8s
8 Rounds
8-Air Squats
8-Pullups
8-Burpees
8-Situps
8-Box Jumps 24/20
8-Pushups
8-Lunges
8-Toes to Bar

Strength

2×8 Alternating DB CurlsDumbell Drop set
(Start at a weight. Do as many curls both arms together as you can. Drop down to next size. Do as many as you can. Continue till you get to smallest size. No rest between sets. Ladies can drop all the way to 2.5lb plates)2×8 DB Tricep Kick BacksKick back drop sets to failure

Fitness and Performance

12min E2MOM Front Squat 8/6/4/2/2/2 Set of 8 is weight you used for 6 sets of 6 on 12/183 Rounds for time 15-Thrusters 95/65 50-Double Unders(2:1 singles)

Deadlift
5×3@80% of last week 25 min AMRAP
15-Cal Row
12-KB Swings(pick your weight)
10-Cal Bike
8-Front Squat(pick your weight)
(When you write your score include the weight used on kb swings and front squat)

Fitness and Performance

10 min EMOM
1-Power Clean 90% of weight from 12/12 clean complex(can go up each min if desired)5 rounds for time
20-Wallballs 20/14
20-Alt DB Snatch 50/35
10-Burpees

Fitness and Performance

18 min AMRAP 12-Toes to bar 50m Right arm Suitcase Carry 88/70 10-GHD Situps(scale 12-Abmat Situps) 50m Left arm Suitcase Carry 88/70

2. Strength 3 rounds 10-Seated DB Press 10-DB Front Raise 10-DB Rear Delt Flies

Fitness and Performance

5 rounds
6-Power Snatch 135/95
25-Cal Row
(Fitness can do 15-KB Swings or 6-Clean and jerk)Strength
3×8-Barbell Glute Bridge
3×8-Bulgarian Slip Squat

Fitness and Performance

12min E2MOM 6-Front squats@70% of final 2 reps from last week (board pic included on Facebook)4 Rounds 10-Thruster 95/65 10-Bar Facing Burpees

Fitness and Performance

Partner WODsplit as needed
50-40-30-20-10
Pullups
Cal Bike

Strength
3 rounds
21s-Banded Tricep Press downs(7-top-7-bottom-7-full)
10-Banded Curls single arm
10-DB OH Ext single arm
10-DB Hammer Curls

Fitness and Performance

Deadlift 5×1 can go up each set but all sets must be within 50lbs of 1st set5 rounds 10-DB Hang Squat Cleans 6-HSPU 20-Dubs (Weight 50s/35s)