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“Happy birthday Ugo!!!”

30min AMRAP: score is rounds + reps 135/95, 95/65 Buy in: 1200m run, ygig into: 41 WBs 41 DLs 41 cals erg 41 box jumps 41 burpees 41 PC Into: 11 min champagne buy out 🍾

“It’s Adam and Eve not Florence and the Machine”

Wod: 2 rounds 5 thrusters 135/95 115/75 3 ring muscle ups 50 DUs Rest 3 mins 3 rounds 7 thrusters 115/75-95/65 6 C2b pull-ups 40 DUs Rest 3 min 4 rounds 9 thrusters 95/65-75/55 9 pull-ups 30 DUs Into: 1 rm Thruster

“7 year itch”

Partner Wod: 20 min amrap -break up evenly: (must finish each movement before moving on) 9 power cleans 9 front squats 9 push jerks 27 cal row 155/105-135/95-95/65 G*185/125-225/155 Into: 50 TTB

“Lions don’t care about the opinions of sheep. Read that again”

Lift: 15min to eat 3rm DL 5rounds to complete: (4 mins on – 2 mins off (cardio)) Open wod Remix: 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches 15 Burpee Box Jump Overs 50 Dumbbell Snatches […]

“But I am le tired”

Wod: 10 min emom 2 muscle ups / 3 C2b 30 DUs Death by burpee Wod: 10 min 10 Cals on erg 5 power snatches 95/65-75/55 Each round add 2 power snatches Into: 50 HSPU After: 10 min to est 3rm BS

“Exercise”

Wod: 100 cal echo into 200 ft dball carry- both do 200 but 100ft at a time then: 12-9-7 Dball clean (to the shoulder not over) Dball squat One partner does 12 of both movements, switch 200 ft dball carry per partner (between each round) Finish with 100 cal echo

“I miss MySpace”

Primer: 10 min amrap 3 wall walks 200m run 1 bear complex Wod: 9-7-5 (8 min cap) Cluster + MU / C2b pull-ups 155/105-135/95-96/65-75/55G*? Into: 8min cap 2000m row Rest 5 min Wod2: 3 rounds for time 25 wall balls 10 shuttle runs

“Legally protected sense of humor”

Wod 1: 5rm DL Wod 2:OPEN REMIX (full test option) 2 min on 2 min off (your choice cardio) 1-2-3-4-5-6-7-8-9-10-9-8… Deadlifts + BFB 5r *Pick up where you left off Wod3: optional 1:30 strict pull-ups for time 2:5sx5-3r kipping butterfly / ring MU

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