“Stop it with the Cruella Deville hair”

Skill review: Rope climbs Wod: 20 min amrap 1 rope climb 3 shuttle run (DBD) Thrusters x 7 (115/75-95/65-75/55) TTB x 15 Thrusters x 7 3 shuttle run (DBD) Each round add 1 rope climb (Cap climbs @ 5r) Core / gymnastics buy out: Dips 5×5 L-sit 5x:10sec

“The lore of Helen Keller”

Skill review: HSPU 400M row 5 hspu 400M run 10 hspu 400M row 15 hspu 400M run 20 hspu 400M row 25 hspu Into: 3 attempts ME HSW (25’ till turn around” Into: 3 attempts 20rm back squat

“I thought liver king was natty”

A kill review BB cycling: Power clean and power jerks Wod1: 135/95-95/65-75/55 200m run 10 power clean and jerks Rest 1:00min 3rft Wod2: 20pull-ups 25 wall ball 15 c2b pull-ups 25 wall ball 10 muscle ups 25 wall ball Into: 8 min to establish clean and jerk complex Clean + hang clean + jerk (anyhow)

“Some of y’all have outties and it shows”

Skill review: Box jumps overs Wall walks Wod1: 5rft 10 box jump overs 3 wall walks 30 double unders 2 min test: any skill choice Wod2: 3rft 25 cals 15 ohs 95/65-75/55 25 bar facing burpees

“Happy birthday Barb!!!”

Movement review: cycle Single arm snatch x 10 Pull-ups x 7 G*c2b 5rft Wod: 25 Deadlifts 185/125-155/105-135/95 30 TTB / 50 sit ups 10 Deadlifts 225/155-G*315/215 30 TTB / 50 sit ups 25 Deadlifts Into: 50/30 cals echo bike

“Bro”

Open prep: Exp Skill sprints 3 wall walks 10 box jump overs Rest :30’sec 5rft Wod: 6rft 10 cals echo bike 25’ OHWL 20 single arm snatch 10 burpee over DB Rest 90 sec

“It’s Garbage-can not Garbage-cannot”

Lift: 30 min to est. HS deadlift -or- Wod: 30min EMOM min1 : 3 deadlifts 225/155-185/125-G*315/215 min2 : 5 burpee pull-ups/muscle ups min3 : 7 pistols (el) Core/Gymnastics: L-sit x :5-:15sec 7 dips X 5s

“Happy birthday Jeremy!!!”

Wod Primer: 5r or 10 min amrap 1 wall walk 20 lunge jumps 3 dips 200m ski erg Lift: 20 min to est. HS Bench Press -or- 21-15-9-3 Bench press 155/105-135/95-95/65 *BW 30 step overs (vest) HSPU 30 step overs Core/Gymanstics: 5sx5r strict c2b 100’ staircase carry each arm x 2

“Ain’t no chemtrails in Texas“

Wod Primer: 10min amrap (slow pace) 10 D-ball toss 50’ carry 10 squats with D-ball 50’ carry Lift: 20 mins to est. HS clean / clean and jerk -or- Wod: 5rft 10 power clean and power jerks 3 rounds of Cindy 115/75-95/65-G*135/95