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“Kernel vs Colonel: what in the absolute F#@k”

Liftcon: 4r (start light (pvc) +wt ea round) 200m run 5 muscle snatch’s 3 Snatch balance Lift: Sn + OHS (15min) 2+2, 2+1, 2, 1, 1… Wod: 3rounds 20 single arm thruster (10ea) 50 dus Core: 50 TTB afap

“Chipotle is the new subway”

Lift: Deadlift @55-65% Pause DL (under knee) + Deadlift 1+4x4r Wod: 3 rounds (20min cap) 250m ski erg 10 box jumps 10 Db power cleans 200m run 10 box jumps 10 single arm sn (5/5) 250m row 10 box jumps 10 devils press

“What’s all the hoopla on double dipping?”

Lift: wk2 c2 Bench/Press 70-80-90-80-70% of WM 3 3 3+ 3 3+ Wod: 3r 500m ski erg DB-PP R1:21 R2:15 R3:9 (50/35) TTBx15 Acc 1 buy out: 2sx10 BB rows 1sxME BB rows Acc 2 buy out: Tri exercise your choice 2sxME

“The original dog from Beethoven is coming to my birthday”

Lift: 5s x 3 Power snatch 60% Skill review: Kipping pull-ups Wod: 4 min emom: SAS + 5 pull-ups in one min -6 single arm snatch (alt) -5 kipping pull-ups / C2B G* strict Then: 2 min to complete 100 Dus 2 rounds (R1: 4min 2min R2: 4min 2min) Core: Side planks 3sx:30sec (each side)

“So I guess this is the Rapture”

Primer: 10min 15 Back extensions Soccer stuff in the middle 250m ski erg Lift: BS 5-3-1(ME)-3-5(ME) 75-85-95-85-75% Wod: 15 min amrap 10 devils press 30 step overs (vest) Into: 200’ walking lunge +5# from wk2

“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)

“Solve for X”

Lift: 1rm Back Squat Wod: 3rft 20 SAS (alt) 20 pull-ups 20 BJ0 400m run Core buy out: 100 banded face pulls 100 banded oblique crunches

“Nothing makes me hungrier than hearing MEAT PRINTER”

Lift: Clean pull + Clean (+Jerk opt) 1+1(+1) DS: 90% x 2s Wod: 18 min amrap : DB (50/35)(Exp) 15 HSPU 25’ walking lunge 10 DB Power cleans 2 min echo bike (recovery pace) Core buy out: 3r 10 single leg RDL (eL) 50 Russian twists

“Flipper is so wise”

Lift: Rm 2 Fs + split jerk (2+1) Wod: 50/35 Dumbell complex: Deadlift x1 Power clean x2 Thruster x3 DB complex x 1 100’ Farmer Carry DB complex x 2 100’ Farmer Carry DB complex x 3 100’ Farmer Carey DB complex x 4 Into: 50 Wall Balls (2 min cap)

“Medium rare cookies are the best”

Lift + Gym: Hang Sn + Sn + OHS (1+1+2) @75% (PDL + pull) Pull-ups: 6 strict / c2B / regrip+Kip x 5 Wod: 15 min Amrap 7 Devils press 25’ walking lunges 50 Dus Rest 1:oo min Core: 1:00 rdl x 2s Dumbell

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