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The Drake vs Kendrick beef is a psyop”

Lift: Bench/Press w1c3 (+5# wm) 65-75-85-75-65% 5 5 5+ 5 5+ Wod: 12min amrap 3-BJO WW 10-Shuttle run 10-D-ball toss / Med ball cleans Buyout: Bi’s and Tri’s 2sxME reps each

“Kidding”

Lift: W3 C2 Bench / Press 75-85-95-85-75% 5 3 1+ 3 5+ Wod: 15 min amrap 1 rope climb 5 pj 155/105 – 135/95 – 95/65 10 cals echo bike After: Barbell rows 2sx10 – 1sxME Tricep : dealers choice 2axME (Till Failure)

“We got a reverse ratatouille situation here!”

Wod1: 3 rounds (12min) 200m run 3 rounds Cindy -or- 200m run 15 pull-ups 30 pushups 45 squats Lift: 15 min : snatch + OHS 3+3, 2+2, 2+1, 1, 1, (keep going if time and feel good) Wod: 12 min amrap (135/95-95/65-75/55) 10 cal row 5 PS 5 OHS Core: Plank 3sx1:00 min + wt

“Ass vampire”

Primer: 6r (10min cap) 5 Dips (static / eccentric / dip) 10 Barbell rows 2 wall walks (5 count hold) Lift: BP/SP 3-3-3(ME)-3-3(ME) 70-80-90-80-70% Wod: 12 min amrap 10 cals ski erg 30 DUs (no exceptions) 5 PJ 155/105-135/95-95/65 G*185/125 AFTER: if time Work to 2rm Power jerk

“Romantic like the Home Depot light section“

Primer: 10min 100m row :30sec 10rft Lift: Deadlift (90% of max for base numbers) 65-75-85% (5-5-5+/ME) Drop sets: 75x5r 65×5+r Wod: 12min amrap 50/35 10 : 50’ OHWL (25’R / 25’L) 10 : burpees 20 : SAS (alt)

“Vegan Cats”

Wod1: 2emom x 12min/6r 3-1 Muscle ups / C2b pull up 30 DUs 7 wall ball 15.1 WodA: AMRAP in 9 minutes 15 Toes-to-Bars / knee tucks 10 Deadlifts (115/75 lb) 5 Snatches (115/75 lb) WodB: 9:00-15:00 1-Rep-Max Clean-and-Jerk Buy out: 1600m run

“Rhabdo fupa”

Snatch complex: 5r (build to max) Power snatch + OHS + Sn 200m run 3 BFB Lift: 15min to est. 2rm Snatch Wod: 10 min amrap 3 power cleans 155/105-95/65 G*225/155 5 pull-ups 15 air squats

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