“SpaghettiOs vs Chef Boyardee”

Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Into HS snatch Wod: 4 rft (135/95-95/65 G*155/105) Wall ball x 15 Hang Power clean x 10 Ring Muscle ups x 5 c2b x 7 Core buy out: Good mornings 3sx10r

“Punchline: Vegan cheese”

Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Wod: 5rft Dus x 50 Power jerk x 7 (155/105-135/95-95/65) Ttb x 12 Deadlift x 7 Core buy out: Good mornings 3sx10r

“The Oscars are the theater nerds super bowl”

DEADLIFT Wk1 C4 90%+30# 65%x5 75%x5 85%x5(ME)75%x5 65%x5(ME) Wod: 21 OHS 95/65 3 rope climbs g* legless 400 m run 15 OHS 115/75 2 rope climbs 400 m run 9 OHS 135/95 1 rope climbs 400 m run Buy out: seated good mornings 3x10r

“Stoop kid won’t leave the stoop”

Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Wod: 3rft 135/95-95/65 25 Wall balls 10 power snatch 25 wall balls 10 pcj Acc buy out: D-ball pass (rotation) 50r

“That’s a HOT coffee POT~ Eminem”

Lift: De-load Bench 40%-50%-60%x5r (slow/pause) Wod: 15min amrap 2 Rope climbs / legless rope climbs (1-2) OH DB walking lunge to bikes (1DB) Ass. bike 15 cals OH DB walking lunge to bikes Into : Acc 100 banded pull aparts

“Gas price joke”

Snatch complex: 40-60% x 7s Hang muscle snatch + snatch balance + OHS +Sn Wod: 5rft 100m run 7 Hang power cleans 155/105-135/95-95/65 12 Ttb Buyout core: Suite case carry 1;00min each side x 3rounds

“No context Stefan”

Lift: W3 C2 Deadlift 75%x3-85%x3-95%xME-85%x3-75%ME Beat ME reps from wk2 Wod: 15 min Amrap 7 Snatch 95/65 – 75/55 7 Bar facing burpees 7 HSPU Into: Acc: Narrow stance raised Heel Goblet squats 3sx20r

“Reading Rainbow”

Lift: E3OM (3min emom) x 5 rounds 3-3-2-2-1 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps (body displacement) Into: 5 min for Hs Wod: 5rft Row x 11 cals TTB x 9 Thrusters x 7 115/75-95/65-135/95 Into acc: Dumbell rows 3sx12r

“Birds are always screaming at each other”

Lift: E3OM (3min emom) x 5 rounds 2 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps (body displacement) Into: 5 min for Hs Wod: Start with 50/30 cals ass bike Wall ball + TTB 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Finish with 50/30 cals ass bike Into acc: Dumbell rows 3sx12r

“The unrelenting, thunderous march of time”

Lift: W2 C2 Back squats 70%x3-80%x3-90%xME-80%x3-70%ME Beat ME reps from wk2 Wod: 3rft (15min cap) 25/50* cal row 15 HSPU (deficit) 50 DU’s Into Acc: Raised toe RDL 3sx10r each leg Core: starfish planks 3sx:30’sec each side