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“The doctor said I have too many bones”

Lift: 3rm Bench press Skill endurance: 3 round 10 strict pull-ups / C2b 20 kipping Rest 2 min Wod: 400-Meter Run 50 Wall Ball Shots (20/14lb) 50 Sit Ups 50 Double Unders 50 Push Ups 50 Box Jumps (24/20″) 50 Back Squat (75/55lb) 400-Meter Run

“When he’s a 10 but is 6y older than Israel”

Wod: cardio primer 400m run (2min cap / G* 90sec cap) 2min rest 5rft (18min cap) Gymnastics Emom: 10min Opt1: TTb + pull-up Opt2: pull+ c2b + MU (1+1+2) Wod: 15 min cap 10-9-8-7-6-5-4-3-2-1 GHD sit ups 1-2-3-4-5-6-7-8-9-10 Bench press G*BW 155:105-135:95-95:65-75:55 Buy out: 100 banded face pulls

“They got that dumpy”

30 min cap for Wod 1 and 2 Wod1: 10 BS 225/155-155/105-135/95 400m run 2 min rest 3 rounds Rest 5 mins Wod2: 50 HSPU 300 DUs Anyhow : 10min cap Into: 2rm Front squat

“Knock knock”

Wod: Buy in 2000m row Into: Any how 30 Deadlifts 315/215-275/185-225/155 G*405/305 50 wall ball Into: 50 cals echo bike Buy out: 30 strict TTb for time (No swing) mod: leg lift past hips

“Shrimps is bugs”

Lift: HS Bench press 25 min cap Wod: (12 min cap) 10-9-8-7-6-5-4-3-2-1 TTb 1-2-3-4-5-6-7-8-9-10 Cleans 135/95-95/65-75/55 Ω:185/125 Core: 3s x ME knee tucks

“Broski”

Lift: Deadlift + TTB 40-50-60-60-60x5r each 10 TTb between sets (slingshot) Wod: Mandrino Shuffle 9 burpees 15 Swings 22 Thrusters 95/65 15 Swings 9 Burpees Rest 6 mins 2 rounds for time Core+gym: Hand stand walk x 200’ :30 sec plank every break

“$20 gift card to Sharper Image”

Lift+Skill: Back squats x 5 (40-50-60-60-60%) Box jumps x 5 HSW / HSPU / HOLD : 25 / 5 / ALAP Wod: 4rft 400m run 10 burpee bj overs 10 thrusters (95/65-75/55 Ω-115/75) 3 min rest Core: 3r 10 GHD 10 Seated GM

“Gluten free”

Lift: 3emom x 12min (5r) oly + Gymnastics 3 position clean (C-B-A) 75%+ 5 Kipping dips / strict Wod: For Time 70 Push Presses (45/35lbs 20/18”) 60 Barbell Box Step-Ups 50 Push Presses 40 Barbell Box Step-Ups 30 Push Presses 20 Barbell Box Step-Ups

“Dramatic photos of you, looking out windows”

Lift: w3c2 Deadlift 75%-85%-95%-75% 5 3 1+ 5+ Wod: Partner Wod 50 cals echo ( you go I go ) 30 push press 135/95 (split anyhow) 50 cals echo 20 push jerk 185/125 50 cals echo 10 split jerks (work to max as team: score is top wt for finale attempts)

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