“NARP repellent”

Back Squat Wk3 C4 90%+30# 75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME) Wod: 10 min EMOM Assault bike x 7 cals Deadlift x 3 275/185-225/155-185/125 G*315/215 Bfbx 5 Accessory buy out: GHD sit ups on med ball 3sx20r


De-laod week: Skill review: kip / MU Kipping drill ( quick review ) Muscle up strength drills : TUT + Strict + Kipping Power Wod: Emom 19 min M1: 200 m run / ME cals ass bike M2: Each round rotate ME : Pull-ups – Pushups – Squats Core buy out: Hanging L-set 3sx:30sec +

“Nobody likes peeps. It’s clearly money laundering”

Lift: W1 C2 (90%+10#) 65%x5-75%x5-85%xME-75%x5-65%ME Beat ME reps from wk1 Wod: 15 min emom 1 round Cindy 1 pc (225/155-155/105-135/95-95/65) Into Acc: Raised toe RDL 3sx10r each leg Core: starfish planks 3sx:30’sec each side

“Milk is liquid meat?”

Lift: Wendler Back Squat 75%x5r 85%x3r 95%x1r+ (Max reps) Into:85%x3r 75%xMEr Wod:12 min emom Even Min: Max cals erg Odd Min: Dumbbell complex (50/35) Complex: 50/35 G* Deadlift x 1 Clean x2* Thurster x3* Devils press x4* Into: ACC: EXP strength through length kick stand RDL 3sx10r Core: plank 3sx1:00min

“Weapons of ass destruction”

Lift: OH Complex PP+PJ+j (3+2+1) x 4s Cycling Optional Wod: 12 min Emom Even min: Deadlift x 3 (225/155-155/105 G*275/185) Burpee Box jump overs x 3 (G*30/24) Odd min: 25 wall ball Core: Dealers choice / 5 min mobility

“I’m a snow bunny for life”

Skill review : pull-up cycling – hold to cycle – cycle to higher skill – muscle up cycling Wod: it’s for charity – do it. Death by burpee (last day) Min 1 : 1 burpee Min 2 : 2 burpees Min 3 : 3 burpees Etc… If fail: 2 min test pull-ups After: peck/shoulder mobility

“Dude, glycogen is boring as f***”

Lift: HS SNATCH if performed yesterday pic missed lift Wod: Assault bike 100 cals every 90 sec 5 dball cleans Then into: 50 wall balls Core: Partner 10-9-8-7-6-5-4-3-2-1 TTb you go I go

“Brought to you by Pfizer”

Wod: 30 min emom Even min do 1 power clean Work to max (start @ 65%) Odd min round of Cindy 5 pullups 10 pushups 15 squats