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“I ❤️ red 40”

Lift: w2c3 Back 70-80-90-80-70% 3 3 3+ 3 3+ Wod: 20 deadlifts (Time for shits & gigs) 225/155 Into: WB: 1-2-3-4-5-6-7-8-9-10 TTB: 10-9-8-7-6-5-4-3-2-1 Into: 20 Deadlifts (compare set 1 to set 2) Core: Tempo good mornings (barbell) 5sx5r 3-3-3

“Ketchup is a sports drink”

Lift: W3 C2 BS 75-85-95-85-75% 5 3 1+ 3 5+ Wod: 10min cap Chipper 50 DUs 40 TTB 30 Bjo 20 power cleans 155/105-135/95-95/65 10 RMU / C2B pull-ups (low assistance) Into: Barbell lunges 3sx20r (+10-15#) Core: Anti rotation Hip extensions 3sx10

“What if rumbas could smoke cigarettes”

Lift: wk1 c2 Bench / press (+5-10#) 65-75-85-75-65% of WM 5 5 5+ 5 5+ Wod: chipper 50/30 pull-ups 20/15 GHD sit ups 50/30 TTB 20/15 GHD sit ups 50/30 kettle bell swings 20/15 GHD sit ups Buy out: 3sx10r strict over head press 3sx20r ring tri extension

“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

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