“Cleaning fridge handles”

Lift: 10 min to est 2rm clean (3 Working sets) Cycle Wod: 3 rounds/10 min cap 4 clean 70-80% of max for the day 5 muscle ups / pull-ups complex 50 double unders Wod: 7 min Amrap of: Row 7 cals Burpee x 7 Into: 50 Deadlifts 155/105-135/95 G*225/155

“Experiment: One more try”

Lift: 10 min to est 3rm snatch 3 min break Cycle Wod: 3 rounds/10 min cap 5 sn 70-80% of max for the day 15’ HSW / 3 wall walks 200m run Wod: 3rft 25 Thrusters 25 sit ups 25 k-swings

“Gaslighting so hard you pass out”

Lift: 5min emom complex Power clean + tall clean + fs + clean 20min cap for: 3rm clean 6sx2rm front squat Wod: 10 min amrap Thrusters x 3 115/75 D-ball x 5 100 m run Core: Plank 3sx1:00min

“Uncle Phil was a real one”

Lift: Deadlift (full reset) 15 min 3emom: 3 deadlifts @ 87% + Skill Ring muscle ups: wk 2 Opt 1 Pull through + dip (1+2) x 3 Opt 2: 5 strict pull-ups Wod: 15min amrap Muscle ups x 5/3r or 7 strict dips Hang cluster x 5r 135/95-115/80-95/65 200run Core buy out: L-sit: 5sx:15sec

“Content Creator”

Lift: wk 3 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 3rm +5# from wk 1 (10min cap) Lift 2: 4sx5rm back squat Wod: 10 min cap 45 cals on erg 45 thrusters 115/75-95/65-75/55 Core: L-sit :30 sec x 3s

“Internet opinions”

Wod: 3 Rounds For Time 1000 meter Row 200 meter Farmer Carry DB/D-ball 50/35 100 ft hand stand walk After: office hours

“Gravity is fake and cringe”

Lift: clean complex PC + HPC + Fs + clean (5min emom) Into: 3 position clean x3s (ME) Into: 10min to est. 5sx5rm FS Wod: 5rft : 10min cap 200m run 20 Kettle bell swings 15 HSPU Acc buy: 3sx20knee raises