12.27.2021
Class schedule:
5:30, 6:30, 9:30am, 4:30 & 5:30pm

Back Squat (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Reps)
5 min AMRAP
6 C2B Pull ups
6 Front Squat 75/55 (rx+ 115/75)
2 min REST
5 min Amrap
6 Hang Power Cleans
6 Push Ups

Choose between this metcon OR Bon’s Bday Wod – don’t do both
Metcon (Time)
Bon’s Bday Wod!
For time
27 C&J 135/95
27 GHD or V- Ups
27 Hang Squat Cleans
27 Push Ups
27 Deadlifts
27 Devils Press 45/35
27 Cal Row/Bike/Ski
Buy Out 52 bar facing burpees

Warm-up
4:30pm Weight Lifting Class
3 minutes on a bike
Banded stretch on rig

Accessory Work
Tabata Bicep Curls
Tabata Tricep Pull Downs (red band on rig)
Bear Complex (5×2 – w/o setting down bar – each set gets heavier)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

for each set – pc, fs, pp, bs, pp, reset to ground quickly for the pc,fs, pp, bs, pp.
Rest as needed between sets