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“Hero’s and Beero’s: 5:30PM!!!”

Murph stuff: 400m run 4min Me Cindy 400m run 4min Me Cindy 400m run Lift: Clean and jerk 3+3,2+2,2+1,1+1,1+1… Wod: 10 min emom 5pc and jerks 135/95-95/65-75/55 G*155/105

“I got beef with the Mucinex booger guy”

Lift: wk1 c2 back squat (+10#) 65-75-85-75-65% of WM 5 5 5+ 5 5+ Wod: 15 min emom Min 1: 10 cals erg Min 2: 10 HSPU (G* Deficit) Min 3: 5 power snatch (135/95-95/65-75/55) But out: 3sx10r barbell lunges Core: 3sx10r Good mornings

“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)

“Can’t stay. Promised my friend I’d do Jihad later”

Skill emom: 10min Even min: 5 thrusters Odd min: 3 MU / 3 C2b pull-ups Lift: clean and jerk (every 2 min) 3+2, 3+2, 2+1, 1+1, 1+1, 1+1 Wod: 135/95-95/65 G*155/105 30 Deadlifts 50 DUs 30 Hang power clean 50 DUs 30 Front squat 50 DUs 30 Power jerk 50 DUs

“Spring break 2023”

Lift: 2rm back squat (wk7) DS: 3s x 3mom (9 min / 90sec stager) 8 Bs (+5-10#) 500m ski erg Wod: 12 min EMOM 3 power snatch 135/95-95/65-75/55 G*155/105 5 BFB Core: Banded hip crunch (bench) 4sx20r

“Rhabdo and chill”

Skill review: HSW Wall walk to hold Scissor kick Spotter and walk off Wod: 3emom x 4rounds (12min) 10 back squats (225/155-95/65) 25’ HSW / 3 wall walks 50 Double unders Core: 100’ suit case carry (ea) 4s

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