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“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

“Memorial bumper stickers”

Lift: HS Back squat or choice (20 min cap) Wod: 7 rounds 10 cals echo bike (Ω: 30 sec cap) 7 Double Dumbbell hang Sn(50/35) 3.5 shuttle run (25’) Rest 90’sec Core+Gym: 3 rounds Suitcase hold x 1:00mon each side 10 Strict pull-ups After: 3sx15r GHD

“Nickelback did nothing wrong”

Lift: BS W1C3 (+5-10# working max) 65-75-85-75-65% 5 5 5+ 5 5+ Wod: 5 rounds 10 HSPU 8 BJ overs 6 Double DB G2OH (50/35) Into: 1 set ME pull-ups Core + gymnastics: 3 rounds for Quality 1 rope climb 5 pistols each leg 10 TTB

“Water IS wet”

Lift: w3c2 Bench press 75%-85%-95%-85%-75% 5 3 1+ 3 5+ Wod: 4rft BBJWW x 5/3 SAS x 20 (Alt 50/35) FS x 5 @ 70-80% of max Rest 2 min Core: Curls for the girls and tries for the guys 3sx8-12 each

“You don’t like lighthouses, you suck”

Lift: 5rft : 3emom 5 kipping HSPU ( deficit ) 3 power snatches (work to max) Wod: 5rft (50/35) 25’ walking lunge G*2DB F*1DB 7 devils press 30 Dus Gym-nasty buy out: 50’TTb AFAP

“Paying to live on the planet you were born on”

Lift: Wendler Bench Press 65% 5r 75% 5r 85% 5r+ ~ 75% 5r 65% 5r+ Wod: 12 min cap (Any how) 50 single arm snatch (ea) 50 BFB G* Unpartitioned Into: Acc 1sx100r tri extension (band) 5sx5r strict C2B/pull-ups/Muscle ups Core: 3sx10r Strict TTB

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